It’s always stated by resistance bands manufacturers that you can perform the same exercises that machines and free weights allow and get a full body workout. Well this is actually true, resistance bands are so versatile that you can train any muscle on any angle, they’re inexpensive, portable, easy to use and store. But instead of hundreds of exercises, I’ve chosen 10 to help you get a great body.
Please note that having an exercise band system that comes with some sort of attachment like a door anchor is more than recommended to be able to perform some of these exercises and many more. Bodylastics comes with everything.
Let’s start with the 3 largest muscle groups: Legs, Back and Chest.
1. Squat
This one is a fundamental exercise. Step on the band and lift the handles up to your shoulders as you were holding a barbell, and squat. Stand back up to the starting position.
2. Lats Pulldown
You will need a chair and a door anchor for this exercise. Place the door anchohr at the top of the door and attach your band to it. Place your chair close to the door, you should face the door so have enough spce for your feet. Grab the handles with your palms facing each other and sit. Be careful to not be raised by the tension of the band, lean a little bit backward (around 30 degree angle). Your arms should be fully extended over your head. This is your starting position.
Now with your lats, pull the handles down towards your chest, don’t move your torso and control the movement. Get back slowly to the starting position. A great exercise to develop your back.
3. Chest press
Just like bench press, this exercise is a “push movement”. Again you should use a door anchor placed at the height of your chest, or wrap your band around a stationary object. Grab each handle, your back to the door or the object, and press forward. Stabilize your body, you can have one foot one step ahead of the other.
Now let’s go to smaller muscle groups.
4. Triceps extension
There are many variations to this exercise, that body builders know well. With barbell, dumbbells or cables and can be performed standing, kneeled or lying. The principle is always the same: the effort, the positive part of the exercise should the extension of your arms.
Stainding version: step on your band and grab each handle. Lift the handles up behind your neck. Your elbows should be bent and up and stay in during the next part of the movement. You’re in the starting position. Now extend your arms overhead and slowly get back to the starting position.
On a lying version, on a bench or on the floor, you would lie on your back and have the resistance band attached behind your head, at the bottom or under a door if you have a door anchor. In the starting position your elbows are bent and your have the handles close to your forehead. Then you extend your arms over your head, or more exactly in front of you.
5. Biceps curls
One of the most simplest exercise to preform with exercise bands, but still very effective. Just step on your band and grab each handle, one in each hand. Curl as if you were using dumbbells. Do the lifting movement with two hands together or in an alternate movement.
6. Shoulder Press
Shoulder press, or also called military press and overhead press can be performed in a sitted position or standing. The starting position is almost the same as for the squat exercise. But your upper arms should form a 90 degree with your body (parallel to the floor) and your elbows bent at a 90 degree too. Now simply press the handles overhead and get back slowly to the starting position.
7. Lateral raises
This is another exercise for shoulders which is very effective. The starting position is the same a sthe biceps curl, you just need to step on the band and grab each handle in each of your hand, but with the palms in. Now simply raise the handles at the height of your shoulders, keeping your arms fully extended. Another raise variation is the front raise.
8. Upright rows
This exercises also doesn’t resuire other equipment than your resistance band. Simply step on it, and grab each handle in each hand. Imagine you are doing a closer grip (not too close) so your handles should be closer than width apart, palms facing you. Now row, or pull, the handles upto your chin, keeping the handles close to your body. And get back to the starting position slowly.
You should be standing straight throughout the whole movement, no leaning forward or backward. This exercises develops your traps.
9. Sitted or kneeled crunch
You have to attach the band in a high position, at the top of the door or to a stationary objectover your head. Then, sit on a chair, your back to the attachment of the band. Grab each handle in each hand and get them close to your chest. Now crunch by leaning forward to your knees. Use your abs, not your arms!
This can also be in a kneeled position, your butts should not rest on your feet. Just slightly lean forward for the starting position. Lean completely bringing your head towards the floor.
10. Legged kickback
This is an exercise for your glutes. Attach the resistance band at the bottom of a door with a door anchor or at the bottom of a stationary object. Now a good exercise bands set should also come with an ankle strap which is highly recommended for legs exercises, it allows you to attach the band to your ankle instead of tying the band itself.
Now standing, kick back slowly your leg. Move your foot behind you, keeping your leg extended, drawing a quarter circle. You may need to hold yourself to something to keep balance. Get back to the starting position slowly too.
Okay, we’ve done it!
This can be a great full body workout that challenges most of your muscle groups. There are many more you can do but starting with these will give you a good fundation (with the three largest muscle groups worked out) and other upper and lower muscle groups trained too.
I recommend Bodylastics (read the Bodylastics review) that comes with every accessory needed to perform all exercises. I mentioned the ankle strap and more importantly the door anchor, they also include some more stuff. As for the chair, they don’t include one but you should have one right?!
So let’s get fit!
