Resistance band exercises

Abdominals

Crunches with resistance band:

Lie on your back on the mat with knees bent and feet flat on the floor. Attach a centre of the band to a sturdy object behind your head.
Bend your elbows in front of you at shoulder width and bring forearms over your face.
Grasp either end of the band with palms facing each other.
Keep your back straight and pull abs in towards your spine.
Slowly curl your back and pull your head and shoulders off the floor without changing your arm position. Lower back to the starting position and repeat.

Muscles:

Abs

Reverse crunch with resistance band or cable:

Lie on your back on the floor facing the fixed object, with legs straight on the floor. Rest your arms behind your head.
Attach either end of a resistance band to a low level fixed object near the floor. Wrap the middle of the band around your front feet. Band should be taut if not adjust your position by moving away from attach point.
Keep your back straight and pull a navel in towards your spine.
Now raise your feet off the floor and bring knees towards your chest. Hold for 1 Sec and return to the starting position and repeat.

Muscles:

Abs

Reverse crunch with resistance band:

Lie on your back on the floor facing the fixed object, with knees bent at 90 degrees and feet off of the floor. Rest your arms at your side on the floor or place your hands behind your head.
Attach either end of a resistance band to a low level fixed object near the floor. Wrap the middle of the band around your front feet. Band should be taut if not adjust your position.
Keep your back straight and pull a navel in towards your spine.
Now raise your hips off the floor and bring knees towards your chest.

Muscles:

Abs

Oblique twist with resistance band:

Anchor one end of the resistance band to an unmovable object at waist height or at chest level.
Stand at the side of an unmovable object with feet around hip width apart.
Grasp the free end of the band with both hands together and straighten your arms in front of your chest. If your resistance band does not taut, go little far away from the anchor point.
Now twist your head and upper trunk away from unmovable object, but make sure you don’t twist your lower body.
Then return to the starting position and repeat 10 times. Switch to the other side.

Muscles:

Oblique and Abs

Resistance band Oblique twist on stability ball:

Attach one end of the resistance band to a fixed object at your chest level or little higher.
Place a stability ball at the side of fixed object and sit on the ball facing away from the anchor point. Your knees should be bent at 90 degrees and feet flat on the floor.
Hold the free end of the band with both hands together and straighten your arms in front of your chest. If the band is not taut, go little far away from the anchor point.
Now rotate your upper trunk away from fixed object without moving lower body. Hold for 2 Sec and return to the starting position.
Repeat 10 times and switch to the other side.

Muscles:

Oblique and Abs

Seated resistance band oblique twist:

Sit on the floor with leg straight in front of you.
Place middle of the band around the balls of your feet. Grasp both ends with your hands together and straighten your arms in front of your chest.
Now twist your upper trunk to the right side. Come back to start position and repeat to the left side.
Make sure you use your abs to rotate trunk not your arms.
Repeat alternate side back and forth for 12-15 times.

Muscles:

Oblique and Abs

Resistance band wood chop:

Anchor one end of the resistance band to an unmovable object at over your head.
Stand at the side of unmovable object with feet around hip width apart.
Grasp the free end of the band with both hands together and straighten your arms above your anchor side shoulder. If your resistance band does not taut, go little far away from the anchor point.
Now pull the band down and across your body to the outside of your opposite thigh, but make sure you don’t twist your lower body.
Keep your abs tight, back and arms straight and slightly bend your knees.
Then return to the starting position and repeat 10 times. Switch to the other side.

Muscles:

Abs- transverse abdominis, rectus abdominis, obliques, shoulders, latissimus dorsi, gluteus, quadriceps

Forward lunge chop with resistance band I:

Come onto forward lunge position with your right leg forward. Now attach a resistance band to a high at the left side and away from your head on an immovable object.
Height of the immovable object should be enough for you to feel resistance without any laxity in the hand.
Extend your arms to the left side and grab the other end of resistance band with both hands.
Keep your abs tight and back straight throughout the chop exercise.
Slowly pull the resistance band down towards your right hip and return to start position and repeat 10 times. Repeat with the opposite side.

Muscles:

Abs- transverse abdominis, rectus abdominis, obliques, shoulders, latissimus dorsi, gluteus, quadriceps

Forward lunge chop with resistance band II:

Start with a staggered stance position, feet wider than shoulder width with your right leg forward.
Now attach a resistance band to a high at the left side and away from your head on an immovable object. Height of the immovable object should be enough for you to feel resistance without any laxity in the band.
Extend your arms to the left side and Grab other end of resistance band with both hands.
Keep your abs tight and back straight throughout the chop exercise.
Simultaneously, lower your body down by bending both knees at 90 degree angle and pull the resistance band down towards your right hip and return to start position and repeat 10 times. Repeat with the opposite side.

Muscles:

Abs- transverse abdominis, rectus abdominis, obliques, shoulders, latissimus dorsi, gluteus, quadriceps

Forward lunge revere chop with resistance band I:

Come onto forward lunge position with your left leg front.
Now tie a resistance band to something immovable at ankle level or little higher at the right side.
Extend your arms to the right side and Grab the other end of resistance band with both hands.
Keep your abs tight and back straight throughout the chop exercise.
Slowly pull the resistance band up and across your body and towards your left shoulder.
Return to start position and repeat 10 times. Repeat with the opposite side.

Muscles:

Abs- transverse abdominis, rectus abdominis, obliques, shoulders, latissimus dorsi, gluteus, quadriceps

Forward lunge revere chop with resistance band II:

Begin by standing in a staggered stance, feet wider width apart with your left leg forward.
Now tie a resistance band to a low at the right side and below and away from your hip on an unmovable object or attach near floor away from right foot.
Extend your arms to the right side and grab the other end of resistance band with both hands. Keep your abs tight and back straight throughout the chop exercise.
Simultaneously lower your body down by bending both knees at 90 degree angle and pull the resistance band up and across your body towards the left shoulder.
Return to start position and repeat 10 times. Repeat with the opposite side.

Muscles:

Abs- transverse abdominis, rectus abdominis, obliques, shoulders, latissimus dorsi, gluteus, quadriceps

Lawnmower lunges with resistance band double row:

Stand in stagger stance with your left foot forward.
Place the centre of the band under the left foot. Hold either end of the band with each hand. Band should be taut. Bend your both knees and comes onto lunge position.
Now lean your upper trunk forward and shift maximum weight of your body on your left leg. Maintain this position throughout exercises to enhance your performance.
Extend both arms straight in front of the chest. Slowly bend your both elbows and bring a band towards your chest with elbows pointed back. Repeat.

Muscles:

Abs, quadriceps, glutes, hamstrings, calves, upper and middle back, shoulders

Reverse wood chop with resistance band:

This is a dynamic exercise and works the abs and back and specially obliques, rectus abdominus and transverse abdominus. This exercise helps in sport activities such as tennis or golf, baseball and canoeing where you require twisting motion.
Stand with feet around shoulder width apart. Secure one end of resistance band to an unmovable object at the right side of body, away from foot near the ground.
Grab the other end with both hands at the outside of right hip. Take few steps away to feel tension in the band.
Now lower your body into a squat position by bending your knees and hips. Keep your arms straight.
Then, extend your legs and move a band up and across your body and at the same time rotate your entire body to the left side. Bring your hands over your left shoulder.
Hold for 1 count and return and repeat 10 times
Switch side and repeat.
You can add variation by moving your arms across your body without moving your entire body. Keep your body in forward facing position. It will enhance core stability.
Perform this exercise in a different position like in sitting on chair, kneeling, and lunges or on a stability ball.

Muscles:

Abs- transverse abdominis, rectus abdominis, obliques, shoulders, latissimus dorsi, gluteus, quadriceps, hamstrings

Legs, glutes and quadriceps

Leg curls with Resistance band:

Tie one end of the resistance band around your one ankle and the other end of the band to a heavy unmovable object like a door.
Stand facing the heavy object and far away from object until you feel tightness in the band.
Begin with curling the leg and heels touch the buttock.
Hold for 1 Sec and return to the starting position.

Muscles:

Hamstrings

Lunges with resistance band

Stand in a splint stance with right leg forward. Place middle of the band under your right foot.
Now hold either end of a resistance band in each hand and bend your elbows and bring hands in front of your shoulders, and keep the band behind your arms.
Lower your body straight down by bending both legs until back knee comes close to the floor (never touch the floor).
Bend your forward knee at 90 degrees and knees should be above toes not further.
Repeat 10 times and then repeat with the other leg.

Muscles:

Glutes, quadriceps, adductor magnus, hamstrings and calves.

Standing Kickbacks with resistance band:

Stand facing the unmovable object with feet hip width apart.
Attach one end of a resistance band to ankle and the other end to unmovable object.
Adjust your position to feel tension in the band. Make it as tight as possible to get resistance.
Now slowly extend your leg back behind you by keeping the leg straight.
Bring it back to the starting position and Repeat with the other leg.
Keep continue alternating sides.

Muscles:

Glutes and hamstrings

Glute kickback with resistance band:

Get into all your fours with hands directly under your shoulders and knees underneath your hips. Keep your back straight and pull your abs in.
Grab an either end of a resistance band with both hands and wrap the centre of the band around your sole of left foot.
Your band should be taut if not, adjust the band by pulling little close.
Now push your left leg back straight and feel the resistance in the band.
Hold for 1 Sec and return to the starting position. Repeat 12 times.
Switch side and do another 12 reps.

Muscles:

glutes, abs and hamstrings.

Resistance band squat:

Stand in the middle of resistance band with feet around hip width apart.
Hold the handles with both hands at your sides with palms facing forward. Outstretch your arms at your sides, and Bend your elbows and bring your hands in front of your shoulders or outer side of the shoulders.
Resistance band will pass from under your feet to sides of the body to back of the upper arms to your hands.
Bend your knees and lower your body down into the squat position. Hold for 1 Sec and return to the starting position. Repeat.
You will fill resistance only when you come up to the starting position. Make sure your resistance band doesn’t lean you forward.
Variation: you can add more resistance by placing your feet wider than shoulder width apart.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, hip adductors and calf muscles.

Resistance band squat with shoulder press:

Stand on the resistance band with feet around hip width apart. Hold the handles with both hands at your sides with palms facing forward.
Outstretch your arms at your side, and Bend your elbows and bring your hands in front of your shoulders or outer side of the shoulders.
Resistance band will pass from feet to back of the upper arms to your hands.
Bend your knees and lower your body down into a squat position. Hold for 2 Sec and as you return to the starting position, extend your arms overhead.
Then return your arms to the starting position. Repeat for 10-12 times.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, hip adductors and calf muscles.
Deltoid, trapezius and triceps

Standing hip abduction with resistance band

Tie one end of resistance band around your right ankle and the other end of the band to heavy unmovable object like door.
Stand at the left side to the heavy object and far away from object until you feel tightness in band.
Bring your right leg away from your body, as far as you can.
Hold for 1 Sec and return to start position.
Repeat with the other side by tiding knot on the opposite side.

Muscles:

Gluteus medius, gluteus minimus, glutes, hip adductors

Back

Seated resistance band row on stability ball:

Sit on a stability ball. Keep your arms straight in front of your chest.
Tie the middle of the band onto an immovable object and grab either end of the band in each hand.
Make resistance band as tight as you require reaching your goal.
Now slowly pull the resistance band towards you and pull elbows back.
Then extend your arms in front of your chest to the starting position. Repeat till you desire.

Muscles:

Erector spinae, trapezius, rhomboids, latissimus dorsi, posterior deltoids, biceps and triceps.

Back row with resistance band:

Bent over rows exercise will help you to strengthen your upper back and middle back muscles.
Stand with feet shoulder width apart, and knees slightly bent. Lean forward at your waist while keeping your back straight. Make sure your head is straight and up.
Grab either end of resistance band and place your feet on the middle of the band.
Let your arms hang down. Your arms should be shoulder width apart.
Now slowly pull the band up towards your stomach with elbow pointed back.
Then lower the resistance band back to the original position.
You can adjust the band according to the difficulty you want.

Biceps and Triceps

Biceps curl with resistance band:

Stand with back straight and keep your arms at your side.
Place middle part of resistance band under your feet and hold either end of the band in your hands.
Slowly bend your elbows and bring the band towards your shoulders and then lower it down to the starting position. Repeat.

Muscles:

Biceps

Overhead elbow extension with resistance band:

Stand with back straight and extend your arms overhead with palms facing each other.
Now bend your elbows so your hands come behind your head and arms are parallel to the floor.
Attach middle part of resistance band to a low level fixed object behind your feet and hold either end of the band in your hands.
Make sure resistance band is taut. Slowly straighten your arms and pause for 1 Sec and lower it down to the starting position. Repeat.

Muscles:

Triceps

Triceps extension with resistance band

Sit or stand upright with back straight, arms at your sides and elbows bent 90 degrees.
Attach centre part of resistance band to any stable object at your head level and hold either end of band in each hand.
Now extend your elbows against the band and feel tension in the band.
Repeat.

Muscles:

Triceps and shoulders

Chest

Standing chest press with resistance band:

Attach the middle of the band to an immovable object behind you and hold each end of the band in each hand.
Make sure your position should be far away, so you feel tension on the band.
Keep your hands at sides of the upper chest and palms facing down.
Now slowly press your arms forward in front of your chest by extending both elbows.
Then lower back to the side of the chest.
Repeat.

Muscles:

Pectoralis major, deltoid and triceps

Shoulders

Lateral Raise with Resistance band:

Stand with feet hip width apart and rest your arms at the sides of your body.
Wrap middle part of the resistance band around the mid of the feet and hold either end of band in each hand at the sides of body with palms facing in.
Make sure your feel tension in the band. Slightly Bend your knees.
Slowly lift your arms out and up to the level of your shoulder and pause for 2 counts.
Lower them down to the start position. Repeat till your goal.

Muscles:

Middle deltoid, trapezius, anterior deltoid, serratus anterior, supraspinatus,

Bent over resistance band rear lateral raises:

Stand next to an immovable object with feet shoulder width apart.
Lean forward (around 90 degrees) from your hips and bend your knees.
Attach one end of resistance band to an immovable object and reach across your body to hold the other end of resistance band.
Now slowly lift the band up to the side at the level of shoulder.

Muscles:

Posterior deltoid, trapezius, middle deltoid, infraspinatus, rhomboids and teres minor

Calves

Resistance band calf raise

Stand with feet slightly apart and rest your arms at the sides of your body.
Wrap middle part of the resistance band around balls of the both feet and hold either end of band with both hands at the sides of body with palms facing back.
Make sure your feel tension in the band.
Slowly lift your heels off the floor as high as possible by extending your ankles. Hold for 2 count and return to the start position.
Repeat till your goal.