When working out, it is suggested to apply a variety of routines to make your muscles and stamina stronger. That is why more individuals choose to exercise in a gym because of the availability of weights, equipment, and machines that can elevate their strength training. But not everyone have the resources to avail a gym membership. This is where a great alternative equipment comes in – the traditional resistance bands.
If you are an active person, you might have encountered resistance bands a few times. It is widely used by well-known fitness enthusiasts both in the online and offline world. Well, why wouldn’t they? Resistance bands are more than just a simple elastic object. It doesn’t look like much at first but it surely delivers result once you tried incorporating it to your workout. If this is your first time knowing about resistance bands, we’ll help you get oriented about this equipment. Who knows? You might be looking at the solution to build and tone your muscles even more. Let’s get right to it!
What Are Resistance Bands?
Resistance bands are made from lightweight elastic material that is used for strength training and rehabilitation purposes. Before it became the go-to alternative workout equipment, it was first associated to people who suffered from damaged muscles due to accidents and injury. During their rehabilitation, these bands are incorporated in their training to regain the muscle strength and flexibility that they lost.
Nowadays, resistance bands can be found not only in rehabilitation centers but also in homes, gyms, and workout bags of people who found this piece of elastic thing a perfect muscle sculptor. But what is so great about this equipment? Resistance bands work by forcing the muscle fibers to contract during workouts. The result of the resistance being applied to your whole body strengthens your muscles and bones.
What makes it even more challenging is how each resistance band comes in different set of difficulty. Usually, you will find them in different colors, sizes, and shapes. Aside from the outer appearance, the variety of the bands are usually associated with degrees of difficulty (light, medium, heavy, extra heavy). So, you can choose the perfect band that gives the right resistance according to your body type and weight.
Moreover, compared to the usual dumbbells and other training equipment, resistance bands don’t place the same amount of weight all throughout your body. The more you pull, push, or curl against the band, the more resistance your muscles will absorb.
Different Types of Resistance Bands
Resistance bands come in different types depending on what purpose it serve. It doesn’t only vary in color but also in sizes, shapes, handles, and looped and non-looped options.
Therapy Bands
As the name suggests, therapy bands are specifically made to address muscle injuries. They don’t have handles and feels lighter on the body. In addition, this type of resistance band usually comes have a flat surface rather than the tubular ones.
Compact Resistance Bands
This type of elastic band have two plastic handles attached on both ends. It comes in a tube shape with the length of around 4-feet long. Commonly known as “fit tube”, compact resistance bands are ideal to train your upper body, arms, and lower body muscles.
Fit Loop Bands / Mini Bands
Fit loop bands have the same shape that of the therapy bands. Because of the continuous loop that it creates, it is suggested to be used to strengthen the lower body area particularly the legs, hips, and buttocks.
Figure 8 Bands
This resistance band follows the shape of the number eight wherein two plastic handles connected by a tube are attached on both ends. Figure 8 bands are shorter in size (around 20 inches long) which makes it the best type to use in enhancing the upper body part particularly in the arms.
Ring Resistance Bands
Ring resistance bands comes in a small circular shape with two handles attached to both sides. Compared to the plastic handles in the figure 8 bands, this one have a softer texture which makes it easier to grip. Also, it is a perfect type of equipment to beef up your lower body area.
Lateral Resistance Bands
Instead of the usual handles in a band, the lateral resistance bands have velcro cuffs on both ends. The cuffs are wrapped around each ankle which helps train the lower body specifically the hips and thighs.
Benefits of Resistance Bands
The shift to resistance bands from the usual weights does not solely rely on how effective bands can be. It is a major factor, yes. But resistance bands actually offer more perks. Let’s take a look at them one by one.
Travel Friendly
We know how it feels when you want to workout your muscles but you don’t have the access to weights and such equipment. Frustration is an understatement, really. And so, this is where resistance bands come in handy. Since it is made of elastic material, it is not heavy compared to the dumbbells you are used to. Thus, making it travel friendly. You can just throw it right in your bag and use it anywhere you are in the world. It doesn’t even take much space so you don’t have to worry about allotting a specific area to place it in.
Budget Friendly
Workout equipment dedicated to strength training are quite expensive. Well, you are paying for who knows how much amount of metals are used. The price is actually understandable, we get it. However, not everyone is well-off to be paying thousands for a whole set of dumbbells. Even if they actually have the resources, some just find it quite impractical.
Resistance bands on the other hand will not make your purse bleed. You can get it anywhere and is priced fairly. For a few hundreds, you can already purchase the whole set of bands with varying degree of difficulty. If you ever damaged them, it won’t be such a big deal to buy a new one since it is affordable.
Levels Up Workout Routine
Getting tired of the same old squats, crunches, and mountain climbers? Well, incorporating resistance bands to your workout routine will not only make it more fun and hard but it will also give you additional muscle strength. The elasticity of these bands make it the best equipment to engage your whole body in different degrees. You can attach it to a sturdy object (e.g. table, chair) and do push-ups. Or maybe wear it above your knees while doing squats. How about wrappin it around your shoulders while working on your biceps and triceps?
Seriously, the possibilities are endless. The bands are just so flexible that you can use it anywhere you want to and get the best results.
Exercises For Resistance Bands
Now that you are familiar with resistance bands and how beneficial it is for you, it’s time to put everything into action! Here are some exercises to strengthen and tone your muscles with the help of resistance bands. Workout courtesy of celebrity personal trainer Kira Strokes written and posted on Good House Keeping.
Upper Body Workouts
Get that arms, shoulders, and chest moving!
Arm Pulses
- Stand tall with feet hip width apart. Place the band around your wrists. Retract your shoulders by pulling them back and down to maintain good posture throughout the movement.
- Raise your arms shoulder width apart and pulse the arms out to the sides.
Row and Curl
- Stand tall with feet hip width apart. Place the band around your wrists. Retract your shoulders by pulling them back and down to maintain good posture throughout the movement.
- Bend your arms to perform a bicep curl while keeping tension on the band, and then press out straight in front of you. Row the arms back in and then straighten back down to starting position.
Tricep Press
- Stand tall with feet hip width apart. Hold one end of the band with your right hand so it is anchored near your right shoulder. Grab the other end of the band with your left hand and start in a 90 degree angle with the left arm.
- Recruit your tricep muscles to pull the band down and back, making sure only your forearm is moving. Then return to the 90 degree angle position. Be sure to repeat this movement on the opposite side as well.
Core Workouts
Engage your core and feel your abs coming through with these workouts.
Bicycle Crunch with Band
- Place the band around both feet and then lay flat on your back. Lift the shoulders off the ground into a crunch position.
- Engage the glute of the extended leg as you bring one knee into your chest. Twist the upper body so opposite elbow crunches towards opposite knee. Pause for two counts, then alternate on the other side.
Banded Dead Bug
- Place the band around both feet and then lay flat on your back. Bend knees at a 90-degree angle with feet in the air and tension on the band. Arms are straight over your shoulders and perpendicular to the ground.
- Press out on the band with the left foot and lower down the right arm simultaneously so they are both hovering over the floor. The key here is to keep tension on the band with the other foot. Bring the arm and leg back to starting position, and then repeat on the opposite side as you lower down the right foot and left arm.
Hip Dip and Crunch
- Place the band around both feet and then lay flat on your back. Lift legs straight up to the ceiling so they are perpendicular to the floor.
- Crunch up as you simultaneously dip the hips up, then lower back down to the ground with control.
Lower Body Workouts
Take your thighs and glutes exercises to a whole new level.
Step Out and High Knee
- Start with feet shoulder width apart and band wrapped around the tops and bottoms of your foot.
- Step the right foot out laterally, then back in and bring the knee up to your core. Repeat on the left side as well.
Lateral Walk
- Start standing tall with the band around your ankles and feet shoulder width apart.
- Drop into a quarter squat and keep tension on the band as you step out five steps to the left. Then repeat on the other side for five steps to the right.
Fire Hydrant with Straight Leg Press
- Start in a quadruped position with the band around your thighs above your knees. Keep the knee bent as you bring the right knee up about hip height, and then lower back down.
- Then, press your right leg straight back so it’s hip height, and lower back down. Repeat on the opposite side once you finish all the reps on the right side.
Resistance bands are the most friendly workout equipment you’ll ever have. Although it is not as intimidating as the usual weights, it still presses your muscles and give you a well-rounded exercise to amp up your strength. The next time you feel like lifting those heavy metals, why don’t you give resistance bands a shot. Let us know how your workout goes!