The best exercises with bands are a great way to get your muscles working, but they can also be challenging. Most of us have seen videos of people doing pull-ups on ladders or push-ups with bands around their wrists, but how do you actually do those exercises? I’m going to show you some exercises with bands that are easy enough for anyone—even beginners!
Suppermans – lying on the floor, press your arms up as if you are flying.
- Lie on the floor with your arms down, palms facing up.
- Press your arms up as if you are flying; do not pull your neck or head off the floor and keep it flat on the ground!
- Keep your feet flat on the floor so they don’t lift off during this exercise (you may want to place a pillow under one knee if that’s bothersome).
Leg raises – start with laying on your back with legs straight, then lift one leg up and keep it straight.
- Raise one leg up and keep it straight.
- Lower it slowly, then raise it back to the starting position. Repeat 10 times for each leg.
Bent over rows – hold the band at bottom of the feet and pull up toward shoulders until elbows are near the body.
Bent over rows – hold the band at bottom of the feet and pull up toward the shoulders until elbows are near the body.
Bend at the waist and keep your chest up, back straight and abs engaged to keep this exercise safe. Pull the band down toward your hands as far as possible with control, making sure you don’t let it slip out of your hands (this can happen if you don’t get a good grip).
Make sure that both elbows stay close to your torso throughout this exercise!
Bicep curls – stand with the middle of the band under the balls of your feet and legs shoulder width apart at an angle.
Stand with the middle of the band under your feet and legs shoulder-width apart at an angle. Keep your back straight, don’t bend it forward or backward. Hold on to a nearby object to help stabilize yourself while performing this exercise.
Bringing in at least one foot behind you, curl both arms up toward your face as if you were trying to touch it with each hand (don’t swing). Make sure that you’re using a heavy enough band so that it provides resistance but is not too difficult for beginners to complete this movement correctly!
Lying chest flys – Lie face down on a bench, holding a band in each hand, and extend arms out to sides so that they form a T position. Then bring hands together until they nearly touch.
Lie face down on a bench, holding a band in each hand. Extend arms out to sides so that they form a T position. Then bring hands together until they nearly touch.
Keep your shoulders down and back while keeping your elbows slightly bent at all times during this exercise; don’t lock them at the end of the movement!
Tricep extensions – Stand or sit with your left leg crossed in front of your right leg, holding one end of a resistance band in each hand.
To perform this exercise, stand or sit with your left leg crossed in front of your right leg, holding one end of a resistance band in each hand. Keep arms straight and palms facing down at about shoulder height. Lift arms up until they are parallel to the floor; then bring hands together until they nearly touch (about 45 degrees).
Best exercises with bands require great bands:
- Pull Up Resisting Bars, Long
- Booty Bands, Bands for Working out Legs
- Exercise Bands with Door Anchors
- Resistance Bands Elastic Exercise Bands Set for Recovery
Lateral raise – Stand on the center of a resistance band with feet hip-width apart and knees slightly bent; grasp each end of the band above your head with elbows bent and palms facing each other.
The lateral raise is an excellent exercise for working your arms, shoulders, and chest muscles. You should be able to perform 12 reps with proper form in 2 minutes.
First, stand on the center of a resistance band with feet hip-width apart and knees slightly bent; grasp each end of the band above your head with elbows bent and palms facing each other. Next, pull one arm up toward shoulder height while keeping your elbow close to your body (don’t lock it). Repeat on the opposite side while returning back down to starting position at bottom of the movement
Overhead Press- Wrap the ends of an exercise band around your hands, holding them together in front of your thighs like you would hold a pair of dumbbells, with your palms facing away from you.
The overhead press is a great exercise to work your shoulders and chest. You’ll be using your arms, back, and shoulders to lift weights overhead.
Start by standing with feet shoulder-width apart and holding the ends of an exercise band in each hand (or two bands if you don’t have one). Extend your arms straight down from above the head so that they are completely extended out in front of you.
Next, bend forward at about 90 degrees until your torso is parallel with the floor; then straighten back up again until you are standing upright once more. Repeat this motion 10 times for one set!
Leg adduction – Loop an exercise band around both legs just above the ankles; make sure it’s tight but that you aren’t pinching yourself.
Sit on a chair with your legs apart and the resistance band around your thighs. Pull your legs in towards each other and repeat for desired reps.
Bands are an excellent way to work out with friends and family in the comfort of your own home. Not only do they provide a fun workout, but they can also help you get fit for whatever sport or activity is next on your list. Whether it’s running, biking or basketball. They’re great for everyone from beginners who want their first experience with resistance training: athletes looking for an effective tool during times off from training programs; or anyone looking for some extra fun while getting back into shape after years away from fitness activities commonly performed using equipment such as treadmills or elliptical trainers. Hope you are ready to do some of the best exercises with bands and live a healthier life!
We hope that this article gave you some inspiration for how to make your office a little healthier. We know it can be challenging to stay on track, especially when you’re stuck in an office all day and there are no opportunities for exercise outside of work. However, by incorporating these five items into your routine, you’ll be able to increase your strength and flexibility while also staying on top of your health goals.