Top 10 Exercises with Elastic Bands

 

Elastic bands have become very trendy as a complement to many workouts.

They have the advantage of portability – you can take them with you anywhere.

Here are Sportize.me’s top 10 elastic band exercises that will work your entire body:

 

 

1. Triceps French press


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Lie face up on a bench, place the band around the back of your head and grasp it above your face with both hands, arms bent. Extend your arms until they are straight up and down, then lower them to your forehead.

 

 

2. Lat pulldown


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Stand with your arms out and above your head. Grasping the elastic band, extend your arms out and lower them, stretching the band so that it passes behind your head and descends to your shoulders.

 

 

3. Lateral raises


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Stand with your feet on two elastic bands. Grasping one elastic band in each hand on either side of your body, raise your arms up until they are straight out and parallel to the floor.

 

 

4. Chest press


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Lie face up on the floor with an elastic band under your back. With your hands close to your shoulders, grasp the band and extend your arms upward until they are straight up and down, then lower them.

 

 

5. Leg press


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Lie on the floor with the band underneath your feet and your knees bent at a 90º angle. Grasp the band with your hands on either side of your body and extend and flex your legs.

 

6. Biceps curl


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Stand with your feet on two elastic bands. Grasping one elastic band in each hand on either side of your body, palms facing up, flex and extend your arms one at a time.

 

 

7. Standing reverse fly


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While standing, grasp the ends of the band with your arms stretched out on either side of your body. Then swing your arms behind you until the band touches your chest.

 

 

8. Standing forward fly


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While standing, grasp the ends of the band and pass it behind your back. Swing your arms forward until your hands touch.

 

 

9. Hip abductions


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Lie face up on the floor with your legs raised and bent at a 90º angle. Place an elastic band around your feet and open and close your knees.

 

 

10. One-armed triceps extensions


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While standing, grasp the band with both hands and pass it behind your back. Keep one arm stretched above your head and the other arm holding the band close to your lower back. Bend the arm that is above you until your hand reaches the back of your neck and extend it again. Repeat with the other arm.

 

Use different types of elastic bands in different thicknesses for increased or reduced resistance.

With the Sportize.me method, we help you exercise in a way that’s easy for you.

Register now for free by clicking here, if you haven’t done so already, and take advantage of your personalized exercise plan.

Go to your Private Area and choose your goal:

 

“Stay in shape”

“Exercise at home,” and many more.

 

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  • Roxana Simcic

    muy buenos ejercicios y buenisismo recordar ejercicios q uno va dejaqndo de lado. gracias por la informacion!!!!!!!!!!!!

  • Hector Miguel Castro

    El EA Active Sports para PlayStation 3 trae banda elástica y enseña muchos usos para preparación física.

  • Jarrod Fritsch

    Hi Stephanie,
    I use rubber bands to strengthen my shoulder rotation strength. After a rotator cuff issue this is a great exercise.
    Hold the band with both hands shoulder width apart and then rotate (pull) the forearms out, keeping the elbows locked in to the side of your body. Depending on strength do 15 – 20 reps x 3.

    Cheers,
    Jarrod

  • Cheryl Pattyn

    Great list Stephanie, i will use the band to add resistance to my push-ups. The band will go along the back across the shoulder blands with each end of the band wrapped around each hand. As you press up in your push-up you get that extra resistance.

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  • thomas harper

    Stephanie, yes great list with great picture illustrations. One more, tie a band (waist high) to a stationary machine or post. Position yourself on an exercise ball for crunches. Hold the handles of the band close to your head or shoulders and perform the crunches with resistance from the band. As you move the ball further away from the post you will gain extra resistance plus stabilization.

  • Cristina Borrero

    La verdad es que en casos de vacaciones o cuando no tengo tiempo para ir al gimnasio a entrenar, suelo recurrir a un circuito de gomas bien planteado y merece la pena. Se trabaja todo el cuerpo y se obtienen resultados. Me gusta el artículo, creo que es útil y curioso para esas personas que tienen las gomas en casa y no saben qué partido pueden sacarle… Echándole imaginación se trabaja bastante bien; por ejemplo, a mí me gusta mucho el ejercicio de sentadillas con press de hombros (al subir de la sentadilla -la goma la tenemos pisada con los pies- extendemos los brazos y realizamos un press de hombros).

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