My Favourite Resistance Band Moves

by on

Resistance bands are a great tool to use in your workouts – they are small enough for you to take with you wherever you workout, and they can really help build your muscles with a few simple moves, they are also really cheap! 

The thing I like most about these little bands is that you can tailor your workout to be as hard as you want it to be. I was able to use mine throughout my pregnancy in the knowledge that baby and my body was nice and safe. I haven’t used them yet post baby but they will be featuring when I  start my journey back to fitness. I currently use the green band from Psychi which you can buy here

Here are my favourite moves that tone the full body:

Bicep Curls

Stand with feet shoulder-width apart with both feet on the resistance band. Grasp the band with one hand and hold it with your arm down at your side, palm facing forwards. Bend at the elbow and lift your arm toward your shoulders until you get a good biceps contraction. Then lower slowly back to the start. Do all your reps on one arm, then switch.

Front Squat

Stand on the resistance band with your feet just wider than shoulder-width apart, and bring the top of the band up to rest on the front of your shoulders. Lower into a squat, with your chest up and your knees over your toes. Then push up to the starting position.

Squat To Overhead Press

Stand on the resistance band with your feet shoulder-width apart. Position your hands at shoulder level with your palms facing up, holding the resistance band. Drop into a squat, then push back up and fully extend your arms so you raise the resistance band overheard. Then lower slowly into another squat.

Leg Extension

Loop the band in a low position on a support, looping the other end around your ankle with the band positioned behind you. Step away from the anchor to create tension on the band, and position feet hip-width apart. Shift your weight to the left foot, and lift the right leg from the floor. Extend the knee until it straightens out in front of you. Slowly return to starting position and repeat for 8 to 12 reps before switching legs.

Bent Over Row

Stand over the center of the band with feet shoulder-width apart. Bend slightly at the knees and hinge at the waist, keeping your hips back. Grasp each end with hands facing the outside of your knees. With elbows bent, pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle.

Russian Twist

Sit on the floor with legs extended, wrapping the center of the band around the bottom of your feet. Hold the free ends in each hand. Slightly bend your knees, keeping your feet on the floor, and lean back at a 45-degree angle. Rotate the band right by bringing your left hand across your body and your right hand down by your right hip. Contracting your oblique muscles, bring the band toward your right hip while keeping your middle and low back neutral. Return to starting position and rotate left then right for a total of 10-12 reps on each side.

You may also like

1 Comment
  1. Dean Johnson 4 weeks ago

    I hate running but this is actually a good article on resistance band exercises. I always mix band bicep curls with my training.

    Reply

Leave a Comment

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.