10 Easy Resistance Band Exercises For Men & Women To Do At Home

Snap out of a pile of weights and grab an exercise band instead of start achieving your weight loss goal. This portable piece of equipment might be more effective than a set of dumbbells as it can improve balance and strength. In addition, you can work in a full range of motion; it targets muscles that you might miss with weights. Consider the following easy resistance band exercises for men and women collected by VKool.com, and perform them three times per week to get good results.

10 Resistance Band Exercises – Easy Moves For Men And Women

1. Lung With Biceps Curl

resistance band exercises

The first one in this list of resistance band exercises is “Lunge with biceps curl”.

How to practice:

  • You first need to place your left foot at the center of the band before positioning the right foot behind you for about 2 feet.
  • Then, with the underhand grip on the handles of the band, you do a biceps curl whilst bending the knees to lower into the lunge position
  • Finish this exercise after 20 reps, switch your legs and

2. Front Squat

resistance band exercises
How to practice:

  • Stand on the band with your feet slightly wider than your shoulder width.
  • Hold a handle of the band in each of your hands, bring each one over each of your shoulders.
  • Sit down, abs firm, chest up, pressing knees out over the toes
  • Rise back up to the beginning point
  • Do this exercise for 8-12 repetitions

3. Hug-The-World Plié

resistance band exercises When it comes to resistance band exercises, this can help strengthen your core muscles effectively.

How to practice:

  • You stand with your feet wider than shoulder-width apart, your toes pointing out
  • Wrap that band around the back at the chest level then extend the arms to your sides, curved slightly.
  • Bring your fingertips together before bending knees till your thighs are parallel to the ground.
  • After that, open the arms whilst returning to the starting point
  • Do this routine for 20 times

Recommend reading: how to strengthen your thighs

4. Bent-Over Row

resistance band exercises How to practice:

  • Stand tall and over the band’s center with your feet shoulder-width apart
  • Then, you slightly bend at your knees and then hinge at your waist. Try keeping the hips stably back
  • Grasp each handle by using your hands which facing the knees’ outside
  • Bend the elbows and pull the band up towards the hips, squeezing the shoulder blades together till the elbows create a 90-degree angle.
  • Finally, lower and row for about 10-12 reps.

5. Seated Row

resistance band exercises
How to practice:

  • Take a seat without getting too cozy
  • With the legs extended, you place the center of a band behind the soles of the feet
  • Grab that band with two hands, your arms extended, and your palms facing together
  • Sitting tall and nice, bend at your elbow and pull the band towards your core, squeezing the shoulder blades together.
  • Finally, return slowly to the beginning position and repeat for 10-12 repetitions.

Check out: tips for MMA training

6. Push-Up

resistance band exercises

Push-up is a basic exercise but you can enhance it to a new level by using a band.

How to practice:

  • Form the plank position, drape the resistance band across the upper back
  • Loop each of the ends of that band through each of your thumbs, place the hands on the floor in beginning position with your body facedown on the floor
  • Contract the abs and glutes, push straight up till the arms fully extend
  • Lower your back down, your chest touching the floor
  • Do this routine for 5-20 repetitions to get good results

7. Standing Chest Press

resistance band exercises

How to practice:

  • First, you anchor the tube band on the cable column at the chest level
  • Grab each of the handles
  • Step forwards for decreasing slack, positioning the hands at your chest level
  • With the elbows up and your palms facing down, press that band straight out right in front of you till your own arms reach achieve full extension, squeeze your chest muscles
  • Return to the beginning position and try pressing on for 12-15 repetitions

8. Lateral Raise

resistance band exercises With this isolation exercise, you can build stronger shoulders easily.

How to practice:

  • Stand with your feet positioned over the tube band and shoulder width-apart
  • Grip each of the handles with your arms down at your sides and your palms facing in
  • Bend the elbows slightly and raise the arms straight out, at your sides and to the shoulder-level.
  • Slowly lower your back down
  • Repeat this routine for 8-10 repetitions

9. Reverse Crunch

resistance band exercises

How to practice:

  • Anchor a band on the low support
  • Lie on the back and bend your knees at a 90-degree angle
  • Wrap the band around the tops of your feet, scoot back in order to create tension
  • Keep your abs tight and your back flat, then pull the knees towards the shoulders, thereby contracting those abdominal muscles
  • Return slowly to beginning position and keep repeating for about 12-15 repetitions

10. Monkey

resistance band exercises

How to practice:

  • Stand with your feet wider than shoulder-width and over the center of a band. Keep your knees soft and the handles of the band in your hands
  • Then, bend the torso to your right side whilst drawing the left elbow upwards
  • After that, alternate the sides briskly and repeat that routine for 20 times

These are simple-to-follow easy resistance band exercises that you can practice in your own home with simple equipment – a resistance band. Add them to your fitness program so you will be able to get in shape and improve your core in no time.

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