15+ best exercises with fitness bands: for arms, legs, buttocks and abs

Physical activity using a special elastic band is excellent for training female abdominal muscles at home. A fitness elastic band saves space and strength for the fair sex. Exercises with it pump up the abs well, without much impact on the joints and spine.

Exercises with a fitness band are very effective for pumping up your legs and abs.

Types and sizes of rubber bands

An elastic band for fitness is usually understood as a wide loop made of materials with increased elasticity. To pump up muscle mass at home, you can use the following types of elastic bands:

• ribbons (they are long - over 1 m - and elastic, suitable for strength training);
• loops (closed sections of tapes of different lengths and widths, ideal for working out the entire body);
• small loops (have a small diametrical cross-section and excellent fixation);
• Tubular expanders are easy to use due to the presence of two handles;
• loops for crossfit and TRX.

Depending on the level of resistance, it is customary to use the following types of fitness bands:

• up to 5 kg (in green) – the best option for beginners;
• up to 8 kg (blue) – to start the training process (warm-up);
• up to 12 kg (yellow) – assumes an average load;
• up to 18 kg (in red version) – for strength training;
• up to 23 kg (black) – for professional activities.

Depending on the material used, rubber, latex, and polyurethane tapes are distinguished. Elastic products are designed for several years of unhindered use and are resistant to wear.

You won’t have to choose for a long time based on the degree of load of the tapes, since they are most often sold in a set, which allows you to choose the optimal level of resistance.

fitness elastic band

Which elastic band is best to train your abdominal muscles?

A tubular expander is most suitable for strengthening the press. But if it is not available, then choose mini-loops, first with the least resistance (from 2 to 12 kg), and then with the greatest. Elastic bands are usually sold in sets of several pieces, which differ in color.

For working your abdominal muscles, bands with the least resistance (red or yellow) are most suitable. After the body gets used to the loads, you can choose equipment with a different color and type of stretching. Short and wide mini-loops are considered especially effective for the abdominals. They are presented in sets of 5 or 6 pieces. Such sports equipment does not injure or pinch. They won't rub either.

Abdominal exercises with a resistance band can be done at home or even outside. After all, such equipment easily and quickly fits into a pocket or bag. In addition, women usually take it with them to work or on vacation.

Elastic equipment with handles is used for:

• getting rid of excess fat;
• muscle building;
• enhancing the endurance of muscle tissue and creating relief.

The expander with handles is made of dense, narrow rubber in the form of a tube. Its length can reach up to 130 cm. Tubular expanders have different levels of resistance. Therefore, they provide varying degrees of load.

The advantages of a tubular expander include:

• the ability to combine with dumbbells to increase the load;
• full development of all muscles;
• release of equipment with different resistance;
• the ability to use several devices with handles at once;
• budget price, up to 400 rubles;
• compactness;
• effective and optimal development of certain muscle groups;
• safety;
• lack of inertia;
• convenient adjustment;
• prevention of lower back and lower back diseases.

Among the disadvantages of a sports device with handles are:

• the possibility of injury due to insufficient concentration on performing exercises;
• inaccurate load grading;
• fragility;
• low load limit.

When choosing a tubular expander, pay attention to the following criteria:

• additional coating of the tubes (expanders with a protective casing or braid are considered the most wear-resistant);
• quality of the material (the rubber of the equipment must be thick and durable, it cannot leave defects or white marks after stretching);
• length (it should perform well even with very strong resistance);
• handles (they should have good grip and be made of durable plastic);
• fastenings, which are sometimes equipped with a metal carabiner.

According to the quality of the load, tubular expanders are:

• black, with super-strong resistance;
• yellow or very weak;
• blue, with heavy load;
• green, with weak resistance;
• red, having an average load.

Tubular expanders can be fixed to:

• Swedish walls;
• doors;
• walls.

You can also choose ribbons or long loops to work on your abs. The former are more preferable for beginners, and the latter for advanced athletes. But they all must be polyurethane. If these are not commercially available, they can be replaced with latex or rubber ones.

Abdominal exercises with an elastic band are the most accessible and effective for increasing the load when exercising outside the gym. The elastic tape that is such a projectile can be either soft or super-hard. Training with it is simple and quite effective.

When performing exercises on the abdominal muscles with a fitness tape:

• the degree of load is regulated;
• the training is more varied;
• The abdominal wall and oblique abdominal muscles are carefully worked out.

Benefits of fitness bands

Regular exercises with a special elastic band help solve the following problems:

• increasing levels of strength and endurance;
• pumping of any muscle segment;
• increasing the level of endurance;
• strengthening the corset;
• development of elasticity;
• improved mobility, including stretching.

Completing special training with elastic bands implies a lot of positive aspects:

• absolute safety;
• versatility of use;
• small sizes;
• accessibility in terms of cost;
• uniform degree of load;
• no restrictions on use;
• availability of many exercises;
• adaptability of resistance.

Using fitness bands, you can reduce the load on the musculoskeletal system, so training is indicated even in the case of local lesions (hernia, curvature of the spine, severe operations, injuries and diseases).

Elastic bands for fitness of different loads

Rules for choosing a rubber expander

You can easily buy these loops in sporting goods stores – and you don’t have to focus only on a specific manufacturer. The loops differ in resistance level, and therefore are marked with different colors.

Which ones do you need exactly? – Focus on color:

• light orange - suitable for beginners or those people undergoing rehabilitation after injuries;
• lilac and yellow – light warm-up, basic exercises or rehabilitation;
• blue and green - to increase the standard load or for experienced athletes;
• black and dark orange - intended exclusively for professionals.

Considering that this projectile has different degrees of resistance and is designed for different loads, it would be reasonable to purchase a set.

If you have not previously trained using such equipment, then the question naturally arises - what exercises can be done with loops? Below we will give examples of what can be done with this equipment, including complexes for beginners and experienced athletes.

A set of exercises for the back and chest

A toned chest and a healthy back are the real pride of a modern person. To ensure that all these parameters are normal, you should perform certain exercises.

Push ups

You need to stretch the ends of the tape behind your back and clasp them with your hands. The starting position in this case is the plank. The number of classic push-ups is 20.

Chest cravings

The tape must be fixed in the area of ​​the foot, and its ends must be clasped with your hands. Next, you need to lunge back, slightly tilting the body part forward. As you inhale, continue to pull the tape towards your chest.

Stretch in front of you

This exercise will help you gain firm breasts and a strong back. You need to stretch your arms in front of you at such a distance from each other that the elastic band is well stretched. Next, you need to make sharp jerks with your arms 10 times per approach.

Exercises with fitness bands for legs and buttocks

A set of exercises for strong legs and sexy buttocks is as follows.

Taking the leg back

To perform this exercise, you should fix the rubber band around your ankles and stand so that your “working” leg remains slightly behind. During exhalation, you need to pull it back slightly. It is important to keep your back straight and avoid arching in the lumbar region.

Walking with an elastic band

To do this, you need to fix the elastic band in approximately the same way as in the previous exercise. The starting position is in a “feet under shoulders” stance. The knee joints need to be slightly bent, and the body should be tilted forward. The essence of the exercise is that you need to take 10-15 steps back and forth.

Gluteal Bridge

A special gymnastic band is fixed at the level above the knees. The person performing the exercise should lie on his back and his legs should be bent at the knees. Next, all that remains is to lift your buttocks and back off the floor. The main points of support are the feet and shoulder blades. The knees are spread to the sides. After this you need to return to the original position.

Lunges - curtsy

The elastic band is located slightly higher than the level of the knees. Starting position: standing, feet should be shoulder-width apart. The lunge is done not only back, but also to the side. The knee is lowered until a right angle appears.

Calf Raise

The elastic band is fixed to the foot, which is the supporting leg, and also to the ankle of the “working” limb. You need to stand so that your legs are together, but your knees do not touch each other. The leg is bent at the knee, the foot is brought to the buttock. The position is fixed for a few seconds, then it returns to its original position.

Squats

To maximize the effect of the exercises, they should be done deeply. The elastic band is positioned in the same way as in the previous exercise. You need to stand with your feet shoulder-width apart. Squats are done until the thighs are parallel to the floor. The pelvis is moved slightly back, the angle at the knee should be straight.

Knee abduction

To perform this exercise, you need to follow simple instructions: the elastic band is fixed around the knees, on which the support is provided along with the palms, and while inhaling, the knee is moved to the side, the leg does not straighten.

Squats and side swings

The elastic band is fixed in the area below the knees. You need to stand with your feet wider than your shoulders apart. Then a squat is done, and a return to the starting position occurs, followed by a swing of the leg to the side.

All these exercises need to be repeated 10 times for beginners and 15-20 times for more experienced people.

TRX hinges

Using rubber loops

The design of the rubber loop is extremely simple: it is just a thin cord made of elastic material that can be easily stretched and pulled back, with handles at the ends. It would seem that there are more suitable equipment and machines for strength training, however, rubber loops are quite successfully used in fitness, bodybuilding, powerlifting and crossfit.

Imitation of classical exercises

Using rubber loops, you can imitate almost any classic strength exercise: bent-over barbell rows, biceps curls, dumbbell swings to the sides, etc. This embodiment will completely eliminate the axial load on the spine and minimally load the stabilizer muscles.

It turns out that this is an almost ideal means for achieving maximum pumping at the end of a workout, when there is no more energy left for strength work, but you want to “squeeze” the muscles properly.

You can also use resistance bands during your warm-up. This way you will prepare the muscles and the entire joint-ligamentous system for subsequent strength work, set up the central nervous system for subsequent activity and improve neuromuscular communication.

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Increase in strength indicators

Resistance bands are often used by powerlifters in their training. This is a very effective means of increasing strength.

Attach one loop handle to a barbell during squats, deadlifts, or bench presses, and securely attach the other to racks or other fixed support. This way you will work on the most important phase of any basic exercise - the breakdown (a sharp rise from the lowest point). Without a powerful breakdown, there are no serious results. The positive phase of the movement will be much more difficult, and the higher you raise the bar, the more the loops tighten and prevent you from doing this.

You can perform a similar technique with other exercises: Smith squats, leg presses, T-bar rows, etc.

Training joints and ligaments

Rubber loops allow you to engage not only muscles, but also joints and ligaments. Due to this, they become stronger and more elastic, and the risk of injury is significantly reduced. Get into the habit of doing a few light sets of rear and middle delt abductions before doing a heavy bench press. The rotator cuff will thank you for this.

A set of exercises for arms and shoulders

To keep your arms and shoulders strong, it is recommended to perform such exercises.

1. Overhead fly. The elastic band is attached to the wrists, the arms are bent at the elbows, and the palms are held straight. Then the arms are spread to the sides and raised above the head.

2. Pull in the downward direction. The elastic band must be fixed on the palms, and you must stand so that your hands are up. One limb bends at the elbow joint. Then the second one. Each time you need to return to the starting position.

3. Biceps curl. The tape is clasped with your fingers, with one hand the emphasis is placed on the opposite thigh, while the loop must be held. The other arm, in turn, bends at the elbow.

4. Spreading to the sides. The elastic band should be on the elbows during this practice. The starting position is standing, arms should be extended in front of you, and then spread to the sides.
5. Walking board. The elastic band is on the wrists during this exercise. You need to lean on your palms and toes, your back is strictly straight. The palm moves forward, the elastic band tightens. The same is done with the other palm. The elbow joint cannot be bent.
6. Raising arms in a standing position. The tape is under the feet, its ends are clasped with the hands. While inhaling, you need to spread your arms to shoulder level, while while exhaling, at the point of maximum resistance, you should linger for 1-5 seconds.

Each exercise should be repeated 10-15 times to obtain the desired result.

Working out all muscles in women and men

According to its physical characteristics, an elastic band for fitness is a wide colored tape made of latex.

It was initially used in physical therapy centers to restore physical activity to elderly people or those who had suffered injuries. But soon a wider range of people began to appreciate the power of this simple strength training tool without the need for heavy weights.

A huge advantage of elastic bands for fitness is its safety, because it puts a minimal level of stress on the joints of the arms and legs and connective tissues. During exercises with its help, the body is given both static and dynamic load during movements. And this protects a person from injuries or sprains.

Exercises for the abs

There are many variations of exercises for beautiful abs, but these are the most common.

Plank

The tape is fixed in the area below the knees; you need to lean on your palms and toes, placing the inside of your hands under your shoulders. The back remains flat, there is no arching in the lower back. You should lean on your palms; as you exhale, your legs spread apart during the jump.

Swing your legs while lying down

The mini-loop is fixed on the shin, the position is lying on the stomach (head on hands). The straight leg should rise up alternately. The load should be transferred from the lower back to the abdominal area.

Side plank

The elastic band should be worn on the upper part of the shin. You should lean on your elbow and foot from the outside. The body must be kept level, sagging downwards is unacceptable. The other hand, in turn, extends upward. During exhalation, the leg rises.

Disadvantages of sports tape and contraindications

Mistakes in performing exercises with an elastic band can cause damage to muscles, tendons and ligaments, and therefore it is very important to monitor your technique.

The negative aspects of the fitness tape are presented in the table below.

There are no special contraindications to the use of fitness tape, but it can cause allergic reactions due to the latex content in its composition. In areas of contact with latex elastic, some people may experience redness, swelling, and skin irritation.

You can solve this problem by purchasing a hypoallergenic latex-free fitness tape.

Training Options

The exercises below will help you build muscle and lose weight.

1. "Star". This is jumping. The tape should be secured around the ankles. Starting position: stand with your feet shoulder-width apart. During the jump, they spread in different directions, while the arms are raised above the head.

2. Walking to the side. Elastic band at the ankles. Starting position: standing with your feet shoulder-width apart. The body part is slightly tilted forward. You need to take 10 steps in one direction and then in the other direction.

3. Swing your legs. The loop is located in the same place as in the previous exercise. You need to lie on your side. Swings are made with a straight leg simultaneously upward and to the side.

4. Lunges with squats. The elastic band is located at the ankles, and the legs are shoulder-width apart. The lunge is done to the side. You need to squat slowly until your thigh is parallel to the floor.

All these exercises need to be repeated, as in previous cases, at least 10 times.