Exercise anytime, anywhere, elastic bands to help you on your fitness journey! No cumbersome equipment, just an elastic band to make your home and travel fitness more colorful. Elastic bands are not only versatile, but also fun, making them a great choice for strengthening muscles and improving muscle endurance. It's a great warm-up tool even before weight training.
Can't wait to try it? Here's a selection of 22 stretch band exercises that you can do at home or at the gym. You can pick a few of these movements and incorporate them into your existing training plan, or design a complete elastic band training program according to your needs.
The beauty of elastic bands lies in their portability and versatility, as they can help you tone your muscles and improve your flexibility and stability. Whether you're new to fitness or a seasoned enthusiast, you'll find something for everyone. Make it more useful in your fitness journey and help you achieve better results.
Time: 10-20 minutes
Equipment: elastic bands
Training area: Full body
Instructions: Choose 3-5 of the following movements and repeat each 15-30 times (no more than 30 times), or do as many as you can in 30-45 seconds, followed immediately by the next one. Complete a total of 3-5 rounds.
Detailed explanation of elastic band training movements
Elastic Band Exercise 1 - Lateral Walking: **Not Visible Method: Wrap the elastic band around your thighs, squat slowly, step sideways with your right foot, and follow with your left foot. Then go back to the starting position and count it once.
Elastic Band Exercise 2 - Master Squat: **Cannot be shown Method: Wrap the elastic band around your forearms, stand with your feet shoulder-width apart, and raise your arms above your head. Move your hips back, bend your knees, lower your body until your thighs are parallel to the ground, your heels are steady, and you get up and return to your original position.
Elastic Band Exercise 3 - Abductor Muscle Training: **Cannot be shown Method: Wrap the elastic band around the thigh, squat down, press the right knee inward, return to the original position and repeat on the left side, count once.
Hip Lift 1 - Single Leg Deadlift **Not shown Training Areas: Gluteal muscles, leg muscles.
Steps: a) Stand with your feet shoulder-width apart and one foot on the elastic band.
b) Bend forward, push your hips back, keep your back straight, and use your hip strength to return to the starting position.
Number of sets: 15 reps on each side, then switch sides, at least 3 sets, elastic bands can be replaced with kettlebells or dumbbells.
Elastic Band Exercise 5 - Deadlift **Not Visible Method: Stand with your feet hip-width apart with the elastic band wrapped around your feet, hold the elastic band with both hands and stand up straight. Perform the hip hinge movement, lean forward, bend the knees slightly, and lower the body until the hands are lower than the knees, and then slowly return to the original position.
Elastic Band Exercise 6 - Side lunge to diagonal row **Not visible Method: Stand with your feet wider than your shoulders with one side of the elastic band wrapped around your left foot and your right hand holding the other side. Bend your left knee and lean your body to the left, bringing your right hand toward your left foot; Then get up, bend your right elbow and raise your right hand to your chest. After completing all the times unilaterally, switch sides.
Elastic Band Exercise 7 - Standing Slash Training **Not available Instructions: Stand with your feet slightly wider than your shoulders with the elastic band wrapped around your right foot and your left foot on the other side. Bend your arms and hold your head in your hands. Bend your right knee and lift it up in the direction of your right elbow, then slowly lower it back to the starting position, counting once. After the right side has completed all the times, switch to the left side.
Elastic Band Exercise 8 - Clamshell **Not Visible Method: Lie on your side with the elastic band wrapped around your thigh and your right arm on the ground to support your body. Bend your knees forward with your feet facing back. Hold this position, try to open the upper knee as much as you can, and then lower it back into place, count once. After completing all the reps on one side, switch to the other side.
Elastic Band Exercise 9 - Paraknee Walking **Not Visible Method: Wrap the elastic band around your thighs, lie flat on the ground, knees bent, hips raised, and heels close to the ground. Walk forward with your left foot and follow with your right foot; Resume the initial action again, count it once.
Elastic Band Exercise 10 - Bridge **Not visible Method: Lie flat with your knees bent and feet about 30 40 cm from your hips. The elastic band wraps around the thigh. Tighten your core, stabilize your heels, and contract your glutes vigorously to elevate your hips. Hold for a few seconds, then slowly descend back to the original position, count once.
Elastic Band Exercise 11 - Bicycle Cunch **Not visible Preparation: Lie flat with elastic bands wrapped around your feet and hands at your sides. When the right leg is straight, bring the left knee close to the chest and alternate. Keep your back close to the ground, and do this once.
Elastic Band Exercise 12 - Stick to Bear Conversion **Not visible Preparation: Start with the stick with your hands flat on the ground and your shoulders above your elbows. Elastic bands wrap around your feet. Move your right foot forward so that your knee is at a 90-degree angle and keep you off the ground, then switch to your left leg and repeat. Pause for a moment, return to the starting position, and count once.
Elastic Band Exercise 13 - Elastic Band Leg Raise **Not Visible Method: Lie flat with one side of the elastic band wrapped around your right foot and the other side held by both hands. Lift your legs up at a 90-degree angle to your body. Slowly drop your left leg close to the ground, then raise it back to its original position, count once. After one side has completed all the reps, switch to the other side.
Elastic Band Exercise 14 - Side Bar Row **Not Shown Method: Start with the side bar with your left forearm propped on the ground, feet stacked together, and your whole body in a straight line. Hold the elastic band with both hands, pull the upper hand up until the arm is fully extended, then slowly lower it until the hand falls shoulder height. Count it once. After one side has completed all the reps, switch to the other side.
Elastic Band Exercise 15 - Full Body Flexion and Abdominal Curl **Not Visible Method: Lie flat with your feet slightly off the ground, arms raised to your ears, and elastic bands wrapped around your ankles. Pause for a few seconds, then shrink your body inward and clasp your knees with your hands. Hold it for a few seconds and then return to its original position, counting once.
Elastic Band Exercise 16 - High Band Pose Toe Point **Not Visible Method: Wrap the elastic band around the ankle and do a high band pose with the shoulders above the elbows. Tighten your core, stabilize your pelvis, and tap your left foot outward. Return to the starting position and switch to your right foot, which counts once.
Elastic Band Exercise 17 - Step-by-Step Movement Teaching: Alternate pressure on the legs with resistance bands.
First, lie flat on the floor with your back straight, your hands at your sides, your legs straight, and a loop resistance band around your ankles.
Lift your legs to a 90-degree angle to your torso while lifting your head, neck and shoulders away from the mat and looking at your thighs.
Keep your legs straight and hold the pull in the resistance band, so that the heels are apart and the right heel is slightly farther away from the body than the left heel.
Maintain the distance between your feet while slowly lowering your legs towards the ground.
When the right foot is just close to the ground, move in the opposite direction and return to the initial position.
Replace the dominant foot, this time starting with the left foot, and repeat the above movements. Completing the entire process of one drop and lift counts as 1 repetition.
Elastic Band Exercise 18: Kicking Method: Wrap the elastic band around your ankles, lie flat on the ground, and place your hands at your sides. Raise your legs up while lifting your chest. Alternate legs up and down. Count it once.
Elastic Band Exercise 19: Penguin Cunch Method: Lie flat on the ground with your knees bent and your feet close to the ground. Hold the elastic band with both hands and raise your arms above your head so that your biceps are next to your ears. Move the upper body to the right by about 30 cm, return to the center position and switch to the left side. Count it once.
Elastic Band Exercise 20: Stick Row Method: Start in a high plank position with your shoulders above your elbows. The elastic band wraps one end around the thumb of the left hand and holds the other end with the right hand. Tighten your core, stabilize your hips, stretch your right hand up to shoulder height, and slowly lower it. This counts as a one-sided movement. Once you have done all the reps on one side, move on to the other side.
Summary
Elastic bands help the whole body workout, and shape the body anytime, anywhere! No need for cumbersome equipment, an elastic band allows you to do a variety of workouts at home or at the gym. Whether you're new to fitness or a seasoned enthusiast, you'll find something challenging and fun for you. 15-30 repetitions of each movement, 3-5 rounds, only 10 to 20 minutes, improve muscular endurance and stability. Choose the movements that suit you, incorporate them into your original training plan, or design a complete elastic band training program to make your fitness journey more efficient and fun!