9 Best Elastic Band Exercises To Strengthen Body

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The elastic band is one of the useful support tools for those who want to own body shape with perfect muscle. Here, you’ll learn elastic band exercises to strengthen the body.

What Is The Elastic Band?

Elastic bands, also called fitness bands, are an excellent training aid for muscles, suitable for those who do not like to exercise with weights. No conditions for going to the gym to practice with full machines.

Elastic bands have many different levels of elasticity, suitable for each person, and the less elastic the rope type, the more effective it is. However, for those who just started, you should choose the type of stretch to get used to in advance.

Advantages Of Elastic Band
  • Suitable for many types of exercises such as cardio, HIIT.
  • Strong impact on the muscles, from biceps, calf muscles to thigh muscles.
  • Increase muscle flexibility if exercised regularly.
  • It helps you own a slim, toned body but not suffer from massive muscle growth.
  • Compact and easy to find in many places.
Consider The Following When Practicing Elastic Band Exercises
  • Choose the type of rope that suits the situation of the practitioner and should try from the most basic exercises.
  • Warm the muscles thoroughly before exercising to avoid injury.
  • Check the end of the band so that there is no danger for the practitioner.
  • Do not use elastic bands on concrete surfaces or near sharp objects, which can cause abrasive or broken wires to hurt the body.

Elastic Band Exercises To Strengthen Body

For Lower Body
1. Clams For Thigh Muscles
  • Step 1: Lie on the side with your left hand under your head.
  • Step 2: Bend your legs to make a 90-degree angle, loop the rope into your knees.
  • Step 3: Slowly extend the right knee upwards, the larger the opening angle as possible.
  • Step 4: Lower the knee to its original position and repeat step 3.
  • Step 5: Switch sides.
2. Lying External Rotation For Thigh And Leg Muscles
  • Step 1: Get into the same preparation position as Clams.
  • Step 2: Straighten legs, elastic band on ankles.
  • Step 3: Raise your right leg high, the distance as far from the left foot as possible.
  • Step 4: Lower the foot to its original position and repeat step 3.
  • Step 5: Switch sides.
3. Standing Abduction For Thigh Muscles
  • Step 1: Stand up straight against the wall.
  • Step 2: Use both ankles to hold the elastic band.
  • Step 3: Slowly move your right foot to the side, as far as possible.
  • Step 4: Return the right foot to its original position and repeat step 3.
  • Step 5: Switch sides.
4. Standing Kickback For Back Thigh Muscle
  • Step 1: Prepare the same position as standing abduction.
  • Step 2: Use both ankles to hold the elastic band.
  • Step 3: Kick your left leg back as far as possible.
  • Step 4: Lower the foot to its original position and repeat step 3.
  • Step 5: Switch sides.
5. Bicycle For Leg Muscles And Abs
  • Step 1: Lie on your back, placing an elastic band in the middle of the soles of the feet.
  • Step 2: Pull the right knee toward the chest, and then straighten your left leg in the opposite direction (similar to cycling) and change your leg.
  • Step 3: Perform continuously and turn to achieve the desired number of episodes.
For Upper Body
6. Scapular Flyes For Shoulder Muscles
  • Step 1: Hold your forearms in parallel, facing forward, and use the forearm to hold the elastic band.
  • Step 2: Slowly spread your arms to the sides as far as possible.
  • Step 3: Return to the original position and repeat step 2.
7. Pulldown For Hand Muscles
  • Step 1: Hold the elastic band with your forearm.
  • Step 2: Open arms shoulder width, raise your forearms parallel to the front and perpendicular to the ceiling.
  • Step 3: Bring your hands straight to the sky, keeping the distance between them.
  • Step 4: Lower your hands and repeat step 3.
8. Single-Arm Row For Back Muscles
  • Step 1: Keep your right knee on the ground, your left foot propped so that your thighs are parallel to the floor.
  • Step 2: Use the left foot to kick one end of the wire; the right-hand holds the other end.
  • Step 3: Tighten back muscles and use the right hand to pull backward.
  • Step 4: Stretch your hand to the original position and repeat step 3.
  • Step 5: Switch sides.
9. Planks With Taps For Arms, Shoulders, And Abs
  • Step 1: Get into a high plank posture with your arms straight and propped against the floor.
  • Step 2: Insert elastic band between your wrists.
  • Step 3: Maintain the position of legs, tighten abdominal muscles, and reach right arm forward.
  • Step 4: Return to the position of your hands on the floor.
  • Step 5: Repeat step 3 for the left hand and continue to turn for both hands.
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