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Resistance Band Workout at Home

Resistance Band is one of the best alternative if your skipping gym. There are many simple yet effective exercises that can be performed with the help of a resistance band. Get the maximum out of it, even at your office break. Resistant Band Workouts offers an alternative exercises for gym machines and free weights and can be used to do workouts for almost every part of the body.

Resistance Band Exercises and Workouts

  1. Push Up – This is very similar to an ordinary push ups, expect adding the extra resistance from a resistance band. Come to the plank position and drap the resistance band across your lower back and the hold the two ends of the band under the thumbs, now slowly push straight up holding the band. Repeat the exercise fro 10-15 reps.
  2. Seated Row – Place the resistance band under your feet and grasp each handle. Engage your abs and bend forward from the waist until your back is parallel to the floor, releasing your arms down toward the ground. Pull the handles upward, drawing your shoulder blades together and your elbows toward the ceiling and slowly release back down to the start position. Repeat the exercise for 10-15 reps.
  3. Lat Pulldown – Hold the resistance band over your head to a horizontal bar and pull the free ends down, possibly in front of you. Now hold both the end and pull the band down toward the floor, while contracting your back muscles. Once the hands reach your shoulders, slowly raise them back to the starting position and repeat similarly for 10-15 reps.
  4. Lying Pullover – This is a very effective back exercise that can also be done by the help of a resistance band. First of all hold the band on a lower position, lie on your back, grabbing the free end of the band with both hands, stretching arms straight out overhead. With elbows slightly bent, pull the band overhead, crossing your torso until the handle reaches your knees. Slowly return to starting position and keep it up for 8-10 reps.
  5. Bent Over Row – Sit in a chair, place the resistance band under your feet and grasp each handle. Engage your abs and bend forward from the waist until your back is parallel to the floor, releasing your arms down toward the ground. Pull the handles upward, drawing your shoulder blades together and your elbows toward the ceiling and slowly release back down to the start position. Repeat the exercise for 10- 15 reps.
  6. Shoulder Raises – Similarly sit on a chair, place resistance band under your feet and grasp each handle. Sit tall with your abs engaged and arms slightly bent at the elbows.  Lift the arms up to shoulder level and slowly release back down to the start position. Repeat the exercise for 10- 15 reps.
  7. Lateral Raise – This exercise targets shoulder muscles. To perform this exercise, stand with feet positioned over the center of a resistance band, keeping shoulder-width apart. Now get hold of the handles with arms down at your side and palms facing in. Bending your elbows ever so slightly, raise your arms straight out to the side to shoulder-level. Slowly lower back down and go for a total of 8-10 reps.
  8. Forward Raise – First of all stand on the middle of the band with feet shoulder-width apart and grip each handle at your sides with palms facing in. Now without locking your elbows, bring your right arm straight out in front of you to shoulder height. Slowly lower back down and raise the roof. Repeat it for 10-15 reps for an effective result.
  9. Overhead Press – Stand over the center of the band with feet shoulder-width apart. Grip each handle, positioning your hands at shoulder level with palms facing each other so your thumbs touch your shoulders. Press straight up, rotating your palms forward as you fully extend your arms. Lower back down slowly and repeat for the same for 10-12 reps.
  10. Biceps Curl – Sit on a chair, placing a resistance band under your feet and grasp each handle. Sit tall with your abs engaged and your elbows tucked to the sides of your waist. Curl the hands up towards the shoulders and slowly release back down to the start position. Repeat the exercise for 10-12 reps.
  11. Tricep Kickback – While sitting on a chair, place one end of the resistance band under your feet and grasp the opposite end overhead with both hands. Sit tall with your abs engaged and pull the arms close to the sides of your head, elbows pointing forward. Extend the arms up, lifting that handle toward the ceiling and slowly release back down to the start position. Repeat it for 10-12 times for an effective result.
  12. Leg Extension – Hold 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 holding position 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 your leg to starting position and repeat for 10-12 reps.
  13. Front Squat – Stand on the band with your feet slightly wider than your shoulders and center of the band between the feet. Holding a handle in each hand, bring the top of the band over each shoulder, securing the band in place by crossing your arms at your chest. Sit straight down, chest up, abs firm, pressing your knees out over your toes. Rise back up to start position. Repeat the exercise fo 10-12 reps.


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