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Best Resistance Band Training Exercises

December 04, 2019 / Franki D'Ambrosio

If you are looking for an inexpensive way to workout, you should try using resistance bands. Whether you are at a beginner or advanced fitness level, these bands will give your body a great workout. You can use them to target any part of the body you wish. Continue reading for the best resistance band exercises.

Front Squat

Best Resistance Band Training Exercises

Start by finding a resistance band that is perfect for your strength level. They normally come in easy, medium, and hard. This is a lower body exercise and the bands give you an additional extra strength portion. It is better than an ordinary squat and will give your legs and glutes more definition. The first step of this exercise is to loop the band around both feet and behind your shoulders. You should be standing on top of the band. Now, use your hands to hold the bands comfortably by your neck. Your arms can be overlapped if this helps you. Next, push your hips back and lower your body into a squat. You should start as if you were sitting in your chair. While you are in the squat, be sure that your knees are not over your feet, then rise back up. You should attempt to do this motion for 10 reps and then take a 5 second break. 3 sets should give your legs and glutes the burn that they need.

Glute Bridge 

Best Resistance Band Training Exercises

Before starting this exercise you may want to use a matte if your floor is very hard. Lay face up on the matte with your knees bent. Wrap the resistance band around your thighs. The best place is just above your knees and lower portion of your thighs. Your feet should be placed hip-width apart on the floor and your hands should be placed by your sides. This exercise focuses on your core and butt area. Using your core, you should push through your feet until your hips align with your knees. While doing this, you should be squeezing your glutes at the same time. Lastly, lower your hips back to starting position. Repeat for 5 times and hold at the top position for a few seconds. 

Clam Shell 

Best Resistance Band Training Exercises

While this exercise does have a cute name, it is extremely powerful for gaining leg muscles. You should also use a mat for this exercise. Lie on your right side with your feet stacked on top of one another. They should be bent at a 90 degree angle. You can rest your head on your right shoulder. Now, bring your knees inward towards your chest until your feet are aligned with your butt. Sometimes placing your left hand on your hip helps to ensure that it doesn't move out of place. Now that you have felt the correct position, place the bands around your thighs. While keeping your abs engaged and your feet together, lift the top knee as high as you can but refrain from rotating the hips. Hold this position for a few seconds and keep holding your glutes as tight as possible. Then, slowly lower your knee. Keep full control throughout these motions. You should do 20 reps on each side.

Push Up 

Best Resistance Band Training Exercises

Any ordinary exercise can be done with a resistance band. The classic push up can be done as well. This takes the move into an entirely new level. Drape the resistance band across your back and get into plank formation. To keep the band in your hand easier, you can loop in through your thumbs. Then place them flat on the floor. While contracting your glutes and core, push your body straight up until your arms are fully extended. Lower back down so your chest touches the floor. Depending on your strength, attempt to perform 5-20 reps. This all depends on your strength level, do not push too hard. 

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-Franki