Elastic band: 25 best exercises for women and men at home

Hi all!

Want to add variety to your workout? Then try exercises with an elastic band. This inexpensive fitness accessory will help you work all the muscles of your body and also help you get rid of excess fat deposits.

At the beginning, as always, a little theory; you will learn about the advantages and disadvantages of a rubber band, how to choose it, how it works and what it develops, all the positive effects of exercising with it, and for starters, an effective set of exercises.

Advantages and Disadvantages of Elastic Band Training

Exercises with a rubber band are very popular.

This is largely due to the presence of a number of advantages in its use:

• compactness – when folded, it fits in your pocket;
• lightness – light weight, not difficult to take for fitness or on the road;
• cost - a regular strip will cost 150-300 rubles, a branded strip will cost more - from 500 to 2000 rubles;
• minimal risk of injury;
• allows you to work out any muscle group, especially effective for restorative and strengthening techniques;
• you can choose different degrees of elasticity depending on the person’s physical fitness;
• a wide range of exercises with load variability;
• can be combined simultaneously with other types of weighting materials;
• There are no contraindications for women during the postpartum period.

Using a sports elastic band also has its downsides.

They are related to the characteristics of the material:

1. Latex fabric may cause allergic skin reactions, slip, or rub areas of the body.
2. Short period of operation. After 8-12 months, the cuts become less elastic, wear out or simply tear.
3. It is impossible to clearly track progress as is the case with free weights.

Why this workout is suitable for men

Honestly, it is suitable for people of any gender.
However, many women are reluctant to perform heavy exercises on the chest, arms and shoulders, fearing the formation of noticeable relief. Men, on the other hand, enjoy pumping up their upper body and are not afraid to add more resistance. Our workout contains heavy exercises for all muscle groups, and its main goal is to push the muscles almost to failure to provide them with enough stimulus to grow.

If you are a beginner, training will help increase your strength and provide an increase in muscle mass. Meta-analysis of eight scientific studiesJ. SS Lopes, AF Machado, JK Micheletti. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis / SAGE open medicine showed that in the short term, exercises with elastic resistance are as good for increasing strength as training with iron.

Expanders will not replace classic strength training for experienced lifters and bodybuilders, but they can be useful for “finishing off” muscles at the end of a workout, as well as for home maintenance exercises during periods when it is not possible to go to the gym.

Technique for performing exercises with a rubber band

High-quality treatment of problem areas or weight gain is ensured by following certain rules:

• the lesson begins with a slight warming up of the joints (running, jumping);
• stretching is carried out at a smooth pace, without sudden movements;
• the simulator is in tension, creating counteraction;
• at the maximum point of resistance, the position is delayed for 5-25 seconds;
• At least 2-3 approaches of 12-20 repetitions are done for each zone;
• Correct breathing is observed: in the relaxation phase, inhale, when tense, exhale;
• Carrying out final stretching for all muscle groups involved in the training.

3. Bicycle

Place an elastic band around your feet, as if tying them together. Lie on your back, place your hands behind your head. Imagine that you are pedaling with your feet. Try to pull your knee as close to your chest as possible during the next rotation, use your abdominal muscles . This way the exercise will be as effective as possible.

Ready-made exercise plan with elastic band

The proposed complexes are designed for beginner athletes. It is permissible to combine two types of loads or carry them out at different times. Rest between repetitions - up to a minute, break between approaches - no more than three minutes.

Upper body workout

Day one: a set of exercises for the back and chest.

After completing the complex, a cool-down is required:

• lean forward - stretch;
• move the body back;
• perform alternate bends to the sides.

Workout for the abdomen, legs and buttocks

Day two: exercises for thighs and abs.

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.

Rubber band for weight loss

In order to lose weight, certain rules are expected to be followed:

• warm-up before class, stretching after training;
• slow and gradual addition of load;
• uniform breathing.

To reduce body volume, it is suggested to alternate two types of training.

For the upper body:

• traction of the elastic strip to the chest;
• push ups;
• bends to the side, forward, backward (the elastic band is compressed in the hands and taut);
• traction of equipment in a bent position with extension to the sides.

The tasks are performed in 2-3 sets of 12 repetitions. The break between approaches is 30-60 seconds, when moving to the next stage - no more than 180 seconds.

Lower body + aerobic:

• squats with bench press – 3 sets of 25 times;
• lunges – 3 sets of 15 reps
• moving the leg back – 3 sets of 12 times;
• jumping – 300 sec. (short rest after every 1-3 minutes);
• running in place – 240 sec.

Raising the knee to the elbow

Place your feet slightly wider than your hips and secure the band at knee level . Overcoming the resistance of the elastic band, bend one leg at the knee and stretch it towards the opposite elbow. Try without bending your shoulders - they should remain motionless . Return to the starting position and switch sides.

How to choose an elastic band: elastic band, fitness band or tubular expander

Before purchasing universal equipment, you need to familiarize yourself with its main characteristics:

• Length. There are cuts of 120-500 cm to choose from.
• Load. There are 3 main levels of hardness, each corresponding to its own color scheme. For beginners - soft yellow. The middle one is indicated in green and red. The highest type of elasticity, designed for professionals, has dark shades from blue to black.
• Material. Made from latex or rubber. The first option is more common.
• Quality. The duration of use depends on the manufacturer.

In sports stores, similar but no less popular products are available for sale - fitness bands and tubular expanders.

The first ones are small stretchy rings. Effective for pumping the riding breeches, buttocks, and aerobic exercise.

A tubular expander is more often used in strength training. Its significant advantage is the presence of convenient holders. Otherwise, it is inferior to the universal and more practical tape, as it has a higher degree of wear and a small range of use.

What is a simulator and what is it intended for?

This exercise machine is easy to use, but at the same time it is an effective tool for strengthening muscles. Exercises with an expander band at home make your body resilient and flexible. It is easy and safe to train with it, since during training the joints and ligaments are not subject to excessive stress.

The resistance band is the right choice for strength training and fitness. Thanks to its small size, efficiency and versatility of use, it will certainly become one of the most popular in the collection of equipment for home training.

Shock absorber tapes are made from latex (rubber) in the form of a wide, non-loop “scarf”. The primary task of such sports equipment is to create resistance. The thicker and denser the machine, the more difficult it is to perform the exercises. Therefore, elastic bands are ideal for anyone who wants to get rid of extra pounds, work on developing coordination, endurance, and build muscle mass. Any goal towards which efforts are directed will become achievable thanks to such sports equipment.

Side plank

Take a plank position on your side (on a level arm) with a fitness band below your knees. Shift your weight to your right arm, straighten your legs and place your left arm at your side. Lift your left leg up and hold for at least 30 seconds (or as long as you can). Return to the starting position and change sides .

What are the advantages

A fitness tape is an excellent replacement for exercise machines and free weights, that is, dumbbells and barbells. It's very easy to use it. At the same time, the tape allows you to work out all muscle groups, but does not put stress on the spine and joints. This is why even professional athletes use elastic bands, especially for rehabilitation after injuries.

Of course, you can train without any sports equipment at all, but a fitness band makes training even more effective, and such an accessory does not take up much space: the elastic band fits in a bag or even in a pocket, you can take it with you on vacation or to an outdoor playground.

In order to work all muscle groups, get a toned butt, a strong back and sculpted arms, you will only need one such band. And to see this personally, the founder of the sports brand RAKAMAKAFIT and participant of SN PRO EXPO FORUM Anastasia Chirchenko compiled a set of 15 exercises for all muscle groups.

Spiderman push-ups

Get on all fours, hands on the floor slightly wider than shoulder-width apart, fitness band in the middle of your feet. A straight line should form between your ankles and shoulders. Tighten your abdominal muscles as much as possible and keep them tight throughout the exercise. As you lower yourself to do a push-up, pull the knee of one leg toward your elbow. Pause, then push up and return your leg to the starting position. Perform push-ups with pull-ups on the other leg. Repeat as many times as you can.

Popular manufacturers

The quality of a fitness tape directly depends on the brand. There are a number of manufacturers you can trust:

1. Thera band is an American company that produces elastic bands for sports and therapeutic purposes, used for home workouts and in medical institutions. The average cost is 2000 rubles.
2. Kettler is a German manufacturer of fitness products and strength training equipment. Elastic bands are characterized by high quality, the average cost is 1000 rubles.
3. Torneo is an Italian company producing exercise equipment and other sports equipment. The brand’s elastic bands are in demand due to their quality and affordable price – from 700 rubles.
4. Domyos is a French brand of sporting goods for various areas from exercise equipment to hunting, fishing, cycling. The fitness bands have received high ratings from users. Their cost is approximately 300 rubles.
5. Protrain – products for sports and leisure from a German brand. The cost of the elastic band is 500 rubles.

Fitness with an elastic band at home is an alternative solution for beginners. This type of exercise machine is much more convenient than weight-bearing equipment. You can practice the correct technique and improve your own tone. The main thing is to choose the right elastic band and outline a program.

Thera band

Kettler

Torneo

Domyos

Protrain