She Strengthens

Transform Your Fitness Routine with Resistance Band Exercises

Get ready to revolutionize your workout routine with the ultimate guide to resistance band exercises. Whether you’re a fitness enthusiast or just starting out, these exercises will help you build strength, flexibility, and endurance anywhere, anytime.

Lower Body Exercises

1. Front Squat: Stand on the band with your feet slightly wider than shoulder width, holding a handle in each hand. Lower into a squat, keeping your chest up and abs firm.
2. Leg Extension: Anchor a loop band in a low position, then step away from the anchor with your feet hip-width apart. Lift your leg out to the side, keeping your knee straight.
3. Prone Leg Curl: Lie facedown and loop a band around your ankle, anchoring it to a stable object. Bend your knee, curling your heel toward your glutes.
4. Glute Bridge: Tie a band around your legs just above your knees. Lie faceup with your feet on the floor, then raise your hips by contracting your glutes.
5. Standing Adduction: Anchor a loop band at ankle height, then stand with your right side facing the support. Pull your right leg in toward your left, working against the resistance.
6. Lateral Band Walk: Step into a loop band or tie a therapy band around your lower legs. Start in a half-squat position, then shift your weight to one side and step sideways with the other leg.
7. Plantar Flexion: Sit on the floor with one leg straight out in front of you, one bent. Hold both ends of a resistance band, wrapping the middle around the ball of your foot. Flex your foot forward, then return to the starting position.

Arm Exercises

1. Concentration Curl: Start in a forward lunge position, placing the middle of the band under your right foot. Grasp one end of the loop band with your right hand, resting your elbow on the inside of your knee. Curl the band up toward your shoulder, squeezing your biceps at the top.
2. Standing Biceps Curl: Stand with your feet shoulder-width apart and placed over the middle of the band. Grab a handle in each hand, starting with your arms down at your sides. Pull your arms toward your shoulders by bending at your elbow until you get a good bicep contraction.
3. Triceps Kickback: Stand in a forward bend position with your feet together, positioned over the center of the band. Holding each end of the band, create tension on the band and squat slightly. Bend at your elbows until your forearms are parallel to the floor, then press down your arms, pushing the band behind your body until your arms fully extend.
4. Overhead Triceps Extension: Sit on a chair or bench, placing the center of a tube band beneath your glutes. Grab a handle in each hand and stretch your arms up, bending your elbows so your hands are positioned behind your neck. With your palms facing the ceiling, press your arms straight up until they fully extend.

Core Exercises

1. Kneeling Crunch: Attach the band to a high anchor (such as the top of a door or cable column) and kneel down facing away from the anchor, grabbing each side of the band and pulling over shoulder with elbows bent. Extend your elbows out at shoulder level, engage your core, and crunch down toward your hips while contracting your abs.
2. Woodchopper: Anchor the loop or tube band near the top of a cable column or support. With your right side toward the support, grab the free end of the band with your arms stretched out overhead. In one smooth motion, pull the band down and diagonally across your body to the front of your knees while rotating your right hip and pivoting your left foot.
3. Anti-Rotation Band Walkout: Anchor a loop or tube band slightly below your chest on a cable column or support. Grasping the free end, create tension on the band and squat slightly. Holding the band with both hands straight out in front of your chest and keeping your core tight, step laterally until the band is too tense to go any further.

Back Exercises

1. Bent-Over Row: Stand over the center of the band with your feet shoulder-width apart. Bend slightly at your knees and hinge at your waist, keeping your hips back. Grasp the band handles with your hands facing the outsides of your knees. With your elbows bent, pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle.
2. Seated Row: Sit on the floor with your legs extended, placing the center of the band behind the soles of your feet. Grab the band with both hands, your arms extended and your palms facing each other. Sitting nice and tall, bend at your elbows and pull the band toward your core, squeezing your shoulder blades together.
3. Pull Apart: Stand with your knees slightly bent, and your feet shoulder-width apart. Grip the middle section of the band with both your hands at shoulder level, should-width apart, and your palms facing down. Keeping your arms straight, pull the band out and back until your shoulder blades contract.

Chest Exercises

1. Push-Up: Get in plank position, draping the resistance band across your upper back. Loop the ends of the band around your palms and place your hands on the floor in starting position, facing toward the floor. Contract your glutes and abs, then push straight up until your arms fully extend.
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