Elastic band exercises

Elastic band exercises to gain strength

There are many people who want to get in shape despite the fact that work or their pace of life does not give them enough time to join a gym. Exercising at home requires a lot of willpower to be persistent and get results. To make your exercises at home more efficient we bring you a series of exercises with elastic bands.

The elastic bands will help you create resistance and enhance the effects of the exercise. If you want to know all the advantages and what type of elastic band exercises are best for you, you just have to keep reading.

Exercise at home

Elastic band exercises

First of all, you have to know that, even if you exercise at home, the ideal is to go to a gym or play sports on the street. It is healthier to breathe outdoors than indoors. However, there are people who due to lack of time or a fast pace of life you can't afford to lose it in a gym.

Elastic bands are perfect for offering resistance and exercising muscles. Thanks to them you can work various muscle groups and achieve muscle toning that pleases the eye so much. There are different types of elastic bands. There are with softer hardness for beginners and harder for advanced.harder for advanced.

As you begin to perform strength or resistance exercises and time goes by, you realize how your body becomes more efficient and begins to improve its capabilities. You can with more weight, you tire less, you last longer exercising and, ultimately, you feel healthier. Therefore, the progression in the use of elastic bands is necessary if we want to continue achieving results, otherwise, we will stagnate.

Elastic bands and training

boost strength with elastic bands

Luckily, doing exercises with elastic bands requires little training. It is quite accessible and cheap equipment that anyone can buy.

Among the benefits that we find when using elastic bands to perform exercises we find a good muscle toning, gradually increasing the load on the muscles and an increase in strength.

Also, once you have your fitness bands you can go anywhere outdoors and enjoy the sport. Elastic band exercises are quite efficient and can also serve as a rehabilitation program. They have been used in many cases for being very effective for muscle toning and as an aid in calorie loss for fat burning.

Some precautions

elastic band exercises

As in almost everything, there are some disadvantages and precautions that you should take into account if you are going to use these bands to perform exercises. Resistance increases as you progress through the exercises. This makes the resistance level unstable throughout an exercise. As you approach the end of each movement, you find the point where the resistance is greatest. This must be taken into account to avoid any kind of injury. Our muscle is not stronger by resisting longer at this point, but by being able to get there without being fatigued. We will realize that our strength is increasing when it costs us less to reach the zone of greatest resistance and we can do it a greater number of times.

These components they are very vulnerable and prone to tearing and splitting over time. As a result, they may hit when splitting or whip and cause painful wounds. Before using them, make sure there are no visible cracks, even if they are very small.

Abdominal exercises with elastic bands

exercise abdominal elastic bands

The routine is focused to work the abdominal muscles. Crunches work your upper and lower abs. Those with an added twist focus on working your obliques.

It is important to reach a high number of repetitions to congest the abs and work them well.

The routine consists of:

  • Shrink with elastic bands 2 × 25
  • Twist Shrink 2 × 20
  • Trunk rotation 1 × 25

Elastic band exercises for back and shoulders

Exercise elastic bands back

The back is a large muscle and its engorgement is harder to reach. However, with elastic bands it can be achieved. To perform these exercises we need an area where we can hook the elastic bands.

Rowing exercises help work your upper lats while pulls work your lower lats. You can also work the lower back so you do not have any injury due to lumbago when carrying weight.

With the elastic bands you will not be able to gain just muscle mass (link) (if that is your goal), but you will be able to gain muscle tone, strength and some resistance.

The back exercises are:

  • One arm row 3 × 12
  • Two-handed pulldown 3 × 14
  • 3 × 10 back opening
  • 3 × 10 hyperextensions

For the shoulder we find two types of exercises: the flights and the press. The front flights and press help for the front delts and the lateral and rear flights for the outer and rear delts.

The routine would look like this:

  • Front flights 3 × 10
  • Side flights 3 × 10
  • Later flights 3 × 12
  • 4 × 10 press

Elastic band exercises for chest, leg and arms

Exercises with elastic bands for chest

To end the routine, you have to add aesthetic muscles. For the chest routine we can do the press exercises, declined and incline press to work the entire chest and the opening to make it grow from the center.

The routine is:

  • 3 × 12 press
  • Decline press 3 × 12
  • Inclined press 3 × 12
  • 3 × 8 aperture

As for the legs, the elastic bands are perfect for working the quadriceps. Squats help work your glutes and quadriceps, leg extensions focus on the quadriceps, and abductions on the hamstrings.

These are the exercises for legs:

  • Squats 3 × 15
  • Leg extensions 3 × 12
  • Abductions 3 × 20

Finally, to tone the arms we find exercises for the biceps and triceps. We can also work the dolls.

The exercises are:

  • Bicep Curl 3 × 12
  • Triceps Pulls 3x10
  • 3 × 15 wrist curls

I hope that with these exercises you can tone your body and get in shape. Not having time to go to the gym cannot become the excuse for not exercising.


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