A set of exercises with an elastic band for fitness at home. Fitness bands are an excellent alternative to strength training with dumbbells and barbells. Disadvantages of sports bands and contraindications

Have good figure every woman dreams of: visiting fitness clubs, individual classes with a trainer and much more. But not all representatives of the fair sex have the time and opportunity for this. To take care of your body at home, it is best to exercise with a fitness elastic band. With its help you can do exercises: for the buttocks, legs, abs and abdomen.

What is a fitness elastic band for?

What is a fitness band and how to use it? This is a compact and comfortable elastic latex tape in the shape of a ring. When the elastic band is stretched, resistance arises, which provides the load. A simple and at the same time modern simulator. Effective for weight loss, workout, strength exercises. Beware of fakes. Only original, branded fitness elastic bands do not stretch over time and retain the load. We recommend products from the HVAT brand.

Despite the fact that the elastic band is simple and quite affordable, it has many advantages and has proven its effectiveness and functionality.

Thanks to the fitness band you can:

• increase muscle strength;
• remove problem areas;
• improve your figure;
• secure the muscle corset;
• carry out proper work on the muscles of the buttocks.

It is worth noting that this equipment minimizes pressure on the articular-ligamentous apparatus.

10 benefits of using elastic bands for fitness

1. The fitness elastic band perfectly improves muscle tone, removes problem areas and makes sagging skin more elastic. Exercises with a mini-band promote high-quality work on muscle groups such as hips, buttocks, legs, abdomen, arms, chest and back.
2. The expander ring is quite compact and portable. This means that this equipment can be carried in your purse without any problems if you prefer to play sports outdoors. fresh air or you have a long trip ahead.
3. The advantage of a fitness elastic band is that it provides the same load on problem areas without leaving “blind spots.” In addition, you can easily distribute the load yourself by adjusting the degree of stretching: that is, weaker or stronger.
4. If you have problems with your knees and stress on connective tissues and joints is contraindicated, then a mini-band is a faithful assistant. For example, with this equipment you can do exercises for the buttocks and thighs, without unnecessary steps.
5. Also, an expander is perfect if stress on the spine is prohibited and additional weight equipment is contraindicated.
6. Due to the fact that the fitness band has more than one degree of resistance, you can easily adjust it to the desired load. If enhanced effects on the main muscle groups are needed, then you can use 2 elastic bands at the same time.
7. The advantage is that with a mini band you can do any exercise and taking into account the resistance of the elastic band, the load increases. For example, doing squats with an elastic band will increase the load on the buttock muscles.
8. Fitness bands are quite commonly used in home workout programs.
9. A special effect when using an expander to work on the muscles of the buttocks. Without pumping up your quadriceps, you can round and firm your buttocks.
10. In addition, mini-tape is a fairly budget option. A set of elastic bands for fitness will cost approximately 1000 rubles.

20 best exercises with a fitness band

The advantage of fitness bands for women at home is that you can improve your body quite quickly and effectively:

1. A great way to work on your abs and buttocks. To do this, you need to stand in a plank position with your arms fully extended. When jumping, you need to spread your legs to the sides, and then return to the starting position.
2. To work with the inner thigh and buttock muscles, this is suitable: place a mini tape on your knees, then get on all fours and move your leg to the side as far as possible. Moving your leg as far as possible, pause or simply swing.
3. Work the back of the thigh and buttocks. Also, on all fours, you need to swing your leg, first bending it at the knee. The foot should be parallel to the ceiling.
4. If you lie on your side, bend your knees, move it to the side. Move the expander below the knee. This exercise is suitable for working the inner thigh.
5. Great way for finishing work inside hips. You should sit down on the floor, lower the expander below the knee, then simultaneously spread your legs in different directions.
6. Lie on your back, then lift your buttocks, stretching your left leg as high as possible, holding it a little for a few seconds, then repeat the same exercise with your right leg.
7. Get down on all fours. Then, one part of the expander for the right leg, and the second for the left. Next, swing back, taking into account that the leg should be parallel to the floor. Press your foot a little at the top.
8. Lie on your side, lower the expander onto your shin, you need to raise your left leg up. After a while, do the same with the right leg. Please note that the foot should be parallel to the floor.
9. Lying on your stomach, lift your leg up. Keep in mind that there should be no pain in the lower back. It's worth tensing your stomach.
10. For those who have been practicing for several days, this exercise is perfect. In the side plank, standing on your elbow, raise your left leg, after a while do the same with your right limb.
11. One of the easiest, but quite effective exercises. Lower the expander onto your shin; you need to walk on bent legs back and forth and left and right.
12. Pulling a fitness band over your knees, make jumps, while spreading your legs to the sides, but do not straighten your knees. When jumping, swing your arms up and down.
13. For this exercise, stand on your left knee and hook an expander onto the foot of your right leg. Move your left arm bent at the elbow back. The movement should be directed parallel to the body. Do the same with the left leg.
14. Place the expander on both arms just below the elbow. Lower your arms down, then raise them up as much as possible and spread your arms in different directions, at the top point stretch the tape quite strongly.
15. Hook the expander behind your back so that your left hand holds it, and with your right hand stretch the elastic band upward so that the triceps of your arm tighten. Do the same with your left hand.
16. Place the expander just above your wrists. Get into a push-up position. You need to do push-ups so that your arms are bent parallel to your body. Next, move to the right or left and do the exercise again.
17. Put a fitness band on your wrists. Next, stand in plank position with straight arms. Then step forward with your left hand and sideways with your right.
18. Move the expander to your elbows. Get on your knees, put your hands on the floor, then move your hands on your toes so that your knees cannot touch the floor. While doing this exercise, you must keep your weight the entire time.
19. Stand on your feet, leave the expander in the same position. Then spread your arms as far as possible in different directions and spring at the extreme point.
20. Move the mini-band to your wrists. Bend forward, keeping your back as straight as possible. Bend your arms along your body, thereby bringing your shoulder blades together. At the highest point, stretch the expander most strongly to the sides.

Each exercise must be done 10 to 20 times. It all depends on the level of your preparation.

Exercises with elastic bands for hips and buttocks

Every woman dreams of making her butt firmer and rounder, her legs slender and beautiful. There are many exercises for this muscle group at home with a fitness band.

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Shell

Place the expander on your leg, just above or below your knees. Lie on your left side, supporting yourself on your left forearm. Bend your legs slightly and place one on top of the other. Then raise your right knee, keeping your feet pressed together. At the highest point, hold for a few seconds, then release your knee. Then repeat the exercise with your left leg.

Side steps

Place an expander on your ankles. Place your feet shoulder-width apart, feet parallel to each other, big toes pointing forward. Next, take a step to the left with one foot, then in the same direction with the other. Please note that the elastic band should be constantly tensioned and your legs should not touch during the exercise.

Monster Walk

Leave the expander in the same place. Try to spread your legs as wide as possible, then step forward with your left foot, and then to the side. Do the same with your right foot. Walk wide, imagine that you are a terrible monster, keep your legs spread throughout the exercise. Then walk back in the same manner.

Exercises for the abs and waist

There are quite a lot of exercises for the abs and waist. The most popular of them.

Scissors

Lie on your back. Place the expander on your knees and raise your legs up. The left leg should be lowered down one by one, the right leg should be left in its original position. Then do the same with the right leg.

Bridge with leg spread

Place the expander on your legs so that you can spread your legs to the sides. Take a lying position, then bend your knees. Lift the body up, leaving the support points at the level of the shoulder blades motionless, the legs should also be at rest. But, at the top point, spread your legs apart.

Collapse

Continue the exercise while lying on the floor, leaving the fitness band in the same position. Raise your legs up, move your body towards your legs.

Exercises for the shoulder girdle

These exercises will help make the muscles of the female body quite elastic and the lines of the body beautiful.

1. Place your feet shoulder-width apart, take the expander in your hands, securing their ends under your feet. Bend your knees and tilt your body to 45°. Your hands should be between your knees. As you spread your upper limbs to the sides, do not forget to exhale. At the moment when your arms are parallel to the floor, hold in this position for a couple of seconds, then return to the starting position. Please note that you do not need to relax your shoulder muscles throughout the exercise.
2. Stay in the same position. Fasten one end of the Mini Tape to both legs, then take the other end in your hands. As you exhale, raise your arms parallel to the floor, hold in this position for a couple of seconds, then return to the starting position.

Hand exercises

Nothing adorns a woman more than a firm body and well-groomed hands. You can strengthen your arm muscles with the following exercises:

1. Place the expander on your wrists and extend your arms shoulder-width apart. Extend your upper limbs to the sides as much as possible. Repeat the exercise 3 times 15 times.
2. Change the position of your hands slightly. During this exercise, lower your left hand down and your right hand up. Then switch places. 2 sets of 15 times.
3. Leave the elastic band on your wrists, while placing your hands behind your back. Next, raise your arms to a comfortable height while spreading them in different directions.

Chest exercises

Secure one side of the fitness band at shoulder level. Then stand on your left side and take the second end of the mini-tape in your left hand. Straining your hand, stretch it forward. The final position is parallel to the chest. Do the exercise several times, then change hands.

Back exercises

Back exercises should not cause discomfort or pain.

Seated back row

1. Take a sitting position. Straighten your legs in front of you, fasten one side of the fitness band to your feet, and take the other in your hands.
2. As you inhale, straighten your back, pull your shoulders and elbows back.
3. As you exhale, return to the starting position.

The fitness elastic band is a rather unique and compact device. Allows you to minimize injuries and increase work efficiency.

It often happens that the simplest sports equipment is the most effective way to build the figure of your dreams. This is how you can characterize a fitness elastic band.

Despite its apparent simplicity, it helps to work out almost all muscle groups. It is especially good to use it to work on the definition of your abs and perform stretching exercises.

When it is not possible to regularly visit the gym, a fitness band will help you perform a simple strength training even at home or at work during a break.

The low cost and compactness of the tape have made it one of the most popular products of various sports stores. But despite the apparent simplicity of using this element, you need to know how to properly perform stretching and strength exercises so as not to injure yourself.

Below we will look at all the intricacies of using elastic bands for fitness.

Working out all muscles in women and men

According to its physical characteristics, an elastic band for fitness is a wide colored tape made of latex.

It was initially used in physical therapy centers for rehabilitation physical activity elderly people or those who have experienced trauma. But soon a wider range of people began to appreciate the power of this simple strength training tool without the need for heavy weights.

A huge advantage of elastic bands for fitness is its safety, because it puts a minimal level of stress on the joints of the arms and legs and connective tissues. During exercises with its help, the body is given both static and dynamic load during movements. And this protects a person from injuries or sprains.

With the help of a fitness elastic band, women and men can effectively work out the following areas of the body:

• hands;
• legs;
• back;
• shoulders;
• press;
• buttocks;
• breast.

Experts indicate that you can perform almost all free weight exercises with an elastic band. Due to the fact that this sports equipment is characterized by several levels of resistance and elasticity, a person can effectively monitor and regulate his progress in developing strength.

At the same time, it is possible to independently strengthen or weaken the resistance of the elastic band, for which you only need to change the level of its tension. Even more strong people Those who are accustomed to working with large weights will be able to fold the tape in several layers and get the required level of load during training at home.

Exercises with an elastic band are characterized by the uniformity of the load along the entire stretching trajectory of this projectile. The muscles do not relax at any point in the movement, as there is constant tension on the latex, which must be resisted.

Inertia in movements is completely eliminated. That is, if at some point during the exercise you can throw the same barbell slightly and sacrifice technique, as well as load the joints and ligaments, this will not work with an elastic band. All elements with it must be done scrupulously and technically so as not to get injured.

It's important to vary your workouts with a fitness band. Muscles quickly get used to the same movements, which leads to a decrease in the effectiveness of exercise. Therefore, for stable progress, you need to regularly include new elements in your training, fortunately, with the tape there is no shortage of choice of exercises.

The help of a fitness band is invaluable during Pilates and stretching. This sports equipment helps to include additional muscle groups and increases the range of motion. And due to the low impact on the joints, such exercises are among the safest.

That is why even postpartum women who cannot do weight-bearing exercises can start exercising with the help of these sports bands. The ban is in effect due to the risk of putting stress on the spine and pelvic organs during the postpartum period.

Versatility and compactness of elastic bands for fitness

When using exercise machines, you have to move your arms or legs in the same trajectory. Using a fitness band, you can diversify your workouts. With the tape you can move forward, backward, sideways and diagonally. The angle and trajectory are not limited, and therefore you can work out certain muscles better.

The fitness elastic band is easy to use in combined workouts. For example, you can simultaneously use dumbbells in exercises, which will increase the effectiveness of the load.

There is no need to learn any particularly complex elements, because all traditional movements are suitable with the tape. strength training. It could be:

• raising your arms to the sides;
• biceps curl;
• vertical shoulder press and much more.

Unlike expanders, fitness elastic bands do not have special handles, which makes them more versatile sports equipment. You can use any grip in the exercises, change the tension force at your discretion, tie the tape around your legs or arms with a ring.

The large length of the elastic band allows you to significantly increase the load during exercise, for which you only need to fold it several times.

Overlying benefits of the fitness tape:

1. Compact and lightweight. It can be easily hidden even in a small woman’s handbag and taken with you on business trips, on vacation, or just for a walk in the park for outdoor activities. Men who prefer to go without bags can easily hide the tape in their pocket.
2. Low price this sports equipment allows you to buy several tapes of different densities at once. Also, if necessary, quickly purchase a new one to replace the stretched one. Rare sports goods can boast the same low cost.

Disadvantages of sports tape and contraindications

Mistakes in performing exercises with an elastic band can cause damage to muscles, tendons and ligaments, and therefore it is very important to monitor your technique.

The negative aspects of the fitness tape are presented in the table below.

There are no special contraindications to the use of fitness tape, but it can cause allergic reactions due to the latex content in its composition. In areas of contact with latex elastic, some people may experience redness, swelling, and skin irritation.

You can solve this problem by purchasing a hypoallergenic latex-free fitness tape.

Rules for choosing elastic bands for fitness

Buying an elastic band for fitness is not particularly difficult, since it is included in the assortment of many sports stores and online trading platforms.

If you plan to purchase this product on foreign websites or on a trip abroad, please note that in English the fitness band may have several names: resistance band, latex band and theraband. There are several different options for products in this group, similar in function:

• elastic band;
• ring;
• tubular expander.

An elastic band is exactly the elastic band we are considering, designed for universal fitness activities.

They vary in firmness levels to accommodate people with different physical training could choose the most suitable option for comfortable exercise. Most often there are three levels of elasticity - from soft to medium.

To visually separate them, manufacturers make elastic bands of different colors, each of which is a marker of elasticity. The following color options are often found on the shelves of sports stores:

• yellow;
• green;
• red;
• violet;
• blue;
• lilac.

The yellow color of the fitness band indicates that when using it you will get the lowest level of load in the exercises. The average level is characterized by green and red colors. But the most elastic elastic bands can be blue, purple or lilac. But it should be noted that this gradation is not a strict standard.

The color coding of elasticity depends entirely on the preferences of the manufacturer. Therefore, in order not to make a mistake in your choice, do not rush to take a tape of one color or another from the display case, but carefully read the data on the latex resistance level on the packaging or find out this question from the seller.

Check with your consultant how high the quality of the material from which elastic bands for fitness of certain companies are made. Since the tape loses its elasticity over time, it is important to choose a material with the highest characteristics that guarantees long-term preservation of the product in working condition.

An elastic band convenient for various physical activities should be at least 1.2 meters in length. You can choose longer models that will allow you to perform a wider range of exercises. The width of the elastic should be about 15–20 centimeters. It will be most convenient to work with such parameters.

Fitness ring

Elastic bands, which are the same elastic band, but smaller in size and enclosed in a circle, are in great demand among athletes. They are convenient for performing strength exercises to train the muscles of the arms and legs.

This type of sports equipment helps to effectively combat extra centimeters on the hips and buttocks, which are problem areas for many women. Athletes prefer to use them to increase the effectiveness of exercises during strength and cardio training.

Unlike rings, elastic fitness bands are more often used for training the shoulders and back, as well as for stretching. If you have a choice between a ring and a ribbon, and you only have enough money for one product, then choose the latter.

If necessary, you can tie it around your legs or arms and perform the same exercises that you could do with a fitness ring. But, if finances allow, then it is better to buy both items, which will allow you to diversify your workouts and make them more effective.

The tubular expander is still a new product for the Russian market, but in Western countries it is already actively used for high-quality strength training. In our country it is often replaced with an elastic band.

These items are truly interchangeable, although a tubular fitness expander still has a number of advantages. For intensive activities, it is more convenient due to the presence of special handles that do not rub your palms or cause skin irritation, like latex tape.

This type of sports equipment is more effective for strength training than an elastic band. But it is not as versatile as an elastic band. Its length is not so significant, and the handles do not allow you to comfortably perform stretching exercises.

A trumpet expander is considered a less reliable option than an elastic band, since it wears out faster and breaks more often.

Proper use of training tape

Before starting active training, switch to a proper and balanced diet. For strength exercises with an elastic band, it is important that your body receives a sufficient amount of vitamins and various microelements.

During exercise, it is important to monitor correct breathing. As you exhale, stretch the elastic band, and as you inhale, squeeze it back.

Perform the elements of the complex themselves carefully. Take your time so that the elastic band does not slip towards you and injure you. When you use your foot to fix the tape, make sure that it lies precisely in the center of the foot. This will protect you from the stretched elastic band slipping out and causing painful impacts.

Be sure to start your workout with a short warm-up to prepare your body for the next one. physical activity. As a warm-up, we recommend light jogging (can be done on the spot), twenty-minute rotation gymnastic hoop or fifteen minutes of jumping rope. It is important that the muscles have time to flare up, which will be signaled by the body sweating a little.

For effective loading, you need to monitor the condition of the belt. In the initial position they should be slightly stretched. During exercises, the elastic band must be constantly kept in a stretched position, giving stress to the arms or legs.

If the product is very long and it is difficult for you to hold it unfolded, then fold it in half and try doing it that way.

Remember the key point of all exercises with a fitness elastic band: when stretching it, fix the pose for a few moments before returning to the starting position.

Try to make movements softly and smoothly, and when returning your arms or legs to the starting position, do not do it abruptly. It is important to constantly feel the resistance of the latex. But if you feel pain while performing an exercise with an elastic band, then try loosening your grip. If this does not help, then refuse to perform the element that causes severe discomfort.

A set of exercises for the abs and other problem areas

To work out the abdominal muscles, you need to stand in the starting position: feet shoulder-width apart, back straight, elastic band stretched in your arms raised up.

1. Take your right leg back and at the same time turn your body to the left.
2. While performing the turn, try to tense your abs as much as possible.
3. Perform similar steps for the second leg.
4. Perform 20-25 repetitions on each side.

Then sit down on the floor, move your arms back and rest them on the floor. Place the tape over your feet and secure the ends with your hands. Sitting in this position, begin to raise your straight legs up. Keep the elastic band taut. Try to complete 10-15 repetitions.

To work on simultaneously working your abs and arm muscles, do the following exercise.

1. Continue to sit on the floor, but bring your arms out in front of you and begin to pull the elastic band towards you, as if rowing with oars.
2. When performing this element, tense your abdominal muscles.
3. Do 20 repetitions.

To work out your buttocks and thighs, you will need a rubber fitness ring, but if you don’t have one, tie a ribbon, turning it into a loop of the required length.

1. Place this ring at the level of your kneecaps, place your feet shoulder-width apart and stand on your toes.
2. Then start squatting a little and taking steps forward, pulling the elastic band.
3. Do the exercise for two minutes.

Then lower the ring down by stepping on it with both feet (feet should be inside the ring). Place your feet shoulder-width apart and begin to lift your legs with your knees bent, stretching the band. Continue walking in this manner for two minutes.

• Lie on the floor with your stomach down, place your bent arms under your shoulders.
• The rubber ring should be worn on the legs above the knees.
• Begin to lift your straight legs up one by one, pulling the elastic band.
• Do 15–20 repetitions on each leg.

During every fourth leg lift, hold them in the upper position for a few moments to effectively work the gluteal muscles.

If you find it difficult to lift your legs straight, then you can bend them at the knees and perform this exercise in a lighter version.

Next exercise. Get on all fours, lift the elastic band slightly above your kneecaps. Begin to move your bent legs to the sides one by one.

To strengthen your buttocks and thighs, take the starting position:

1. Lie with your back on the floor, leave the band on your legs, raised above your kneecaps.
2. Place your arms freely along your body, rest your heels on the floor.
3. Begin to lift your pelvis, tensing your abdominal muscles and at the same time spreading your legs slightly to the sides to stretch the band.

To work the inner thighs

1. Lie on your side and place the band on your ankles.
2. Begin to lift your straightened upper leg, trying to stretch the elastic band tied into a ring as much as possible.
3. Do 15 repetitions on each leg.

The same exercise can be done with your knees bent.

You can strengthen your back and arms this way.

• Stand straight, feet shoulder-width apart.
• Take an elastic band for fitness in your hands and place them behind your back - one hand on top, the other at waist level.
• Begin to stretch the elastic band, straightening top hand.
• Do 15–20 repetitions for each arm.

Then raise both bent arms to shoulder level, holding them behind your head. Start stretching the elastic band, spreading its ends in different directions. Do this exercise for two minutes.

The following elements will help you work out your triceps and biceps.

• Stand in the middle of the band with both feet shoulder-width apart and take the ends in your hands.
• Slowly begin to move them apart, feeling the band stretch and your muscles tighten.
• Keep your back straight while performing the exercise. Repeat this element 20–25 times.

Good load The following exercise for biceps effectively helps to tighten your arms.

• Place one foot in the middle of a fitness band and secure the ends in your palms.
• Take your other leg back and bend your knees.
• After this, move your elbows back, stretching the latex tape, and slowly straighten your arms.
• Repeat 20–25 times.

Physical exercises with such elementary sports equipment can as soon as possible help you tighten your figure. But good results can only be achieved with a healthy, nutritious diet, rich in “slow” carbohydrates and proteins.

The second important factor is the regularity of training with a fitness elastic band. If you devote half an hour to appropriate exercises at least four to five times a week, the first results can be expected within one month.

An elastic band is effective if you want to lose weight and tighten muscles of different groups, but for a serious sports breakthrough its loads will not be enough.

Fitness bands have become a popular addition and alternative to many exercise equipment. Thanks to their compact size, elastic bands can easily fit into a pocket, bag or backpack. The mobility of the accessory allows you to train on the street, at home or in gym.

What are the benefits of training with fitness bands for women?

Exercises with a fitness band help you achieve the following goals:

» Increase strength and endurance
» Pump up any muscle segment
» Improve stamina
» Strengthen your core muscles
» Develop muscle elasticity
» Improve stretching and mobility

Training with elastic bands has a number of advantages:

" Safety
» Versatility
» Compactness
" Availability
» Load uniformity
» No contraindications for use
» Exercise variability
» Adaptability of resistance degree

Due to the fact that fitness bands reduce the load on the musculoskeletal system, training is indicated for hernia of any location, lesions of the musculoskeletal system, curvature of the spine, rehabilitation after severe injuries, operations and diseases. A set of therapeutic exercises according to Bubnovsky has been developed, but the expander is suitable for swimmers, gymnasts and other people who want to strengthen their body muscles.

What is a fitness elastic band, types of elastic bands and elastic bands

Fitness elastic band is a wide loop made of elastic materials. Rubber, latex or polyurethane are used to make the accessory. To pump muscles at home, you can choose any type of sports equipment:

» Tapes. The accessory consists of a long elastic strip over 1 m long. Ideal for strength training.
» Loops are a closed piece of elastic tape of various widths and lengths. Suitable for working out the whole body.
» Mini loops. They have a small diameter and good fixation. Ideal for working a specific muscle group.
» Tubular expanders are easy to use thanks to two handles.
» Loops for TRX and CrossFit.

According to the degree of resistance, the following types of fitness bands are distinguished:

» Green (up to 5 kg) are considered the most suitable for beginners.
» Blue (up to 8 kg) suitable for warming up.
» Yellow (up to 12 kg) provide an average level of load.
» Red ones (up to 18 kg) are suitable for strength training.
» Black (up to 23 kg) are considered ideal for professionals.

How to choose a fitness band?

The choice of fitness elastic band depends on the following factors:

» Material. Elastic bands are designed to last for several years of active use. Preferred tape is made from latex. The material is wear-resistant and durable, but can cause allergies.
" Price. Cheap sports accessories are most often made from low-quality materials without adherence to technology.
» Desired degree of load. The tapes are sold as a set, which makes it possible to choose the effective degree of resistance.

Exercises with a fitness band for the abdomen

Plank

» Secure the fitness band just below your knees.
» Prop yourself on your palms and toes.
» Place your palms under your shoulders.
» Keep your back straight, without arching in the lower back.
» Leaning on your palms, as you exhale, spread your legs to the sides in a jump.
» Return to IP.

Swing your legs while lying down

» Secure the mini loop to your shin.
» Lie on your stomach with your head on your hands.
» Alternately lift your straight leg up.
» Try to put the load on your abs, not on your lower back.

Side plank

» Put the elastic band on top part shins.
» Lean on your elbow and outer part feet.
» Keep your body straight, without sagging down.
» Stretch your other arm up.
» As you exhale, lift your leg.

Exercises with a fitness elastic band for the waist

"Bike"

» Secure the elastic loop around your feet.
» IP: lying on your back, hands behind your head, legs straight.
» Perform crunches, trying to connect your elbow to the opposite bent knee.
» Straighten your leg.

Exercises with elastic bands for legs and buttocks

Taking the leg back

» Secure the resistance band around your ankles.
» IP: standing, working leg slightly behind.
» As you exhale, gently move your leg back.
» Keep your back straight, do not allow your lower back to arch.

Walking with an elastic band

» IP: standing, feet under shoulders. The knee joints are slightly bent. The body is tilted forward.
» Take 10-15 steps forward and backward.

Gluteal bridge

» IP: lying on your back, legs bent at the knees. Lift your buttocks and back off the floor.
» Support points: shoulder blades and feet.
» Spread your knees to the sides.
» Return to IP.

Lunges-curtsy

» Secure the elastic band slightly above the knees.
» IP: standing, feet wider than shoulder-width apart.
» Lunge back and to the side.
» Lower your knee to form a right angle.
» Return to IP.

Deep squats

» Secure the elastic band slightly above the knees.
"IP: Standing, feet wider than shoulders.
» Squat until your thighs are parallel to the floor.
» Move your pelvis back, keep the angle at the knee straight.
» The knee should not go beyond the line of the feet.
» Return to IP.

"Kicking Donkey"

» Secure the elastic band around your ankles.
» IP: standing on all fours, resting on your palms and knees.
» Raise your leg bent at the knee.

Calf Raise

» Secure the elastic band to the foot of the supporting leg and the ankle of the working leg.
» IP: standing, legs together, knees not touching.
» Bend your knee and bring your foot toward your buttock.
» Hold the position for 1-5 seconds.

Knee abduction to the side

» Secure a resistance band around your knees.
» IP: support on palms and knees.
» As you inhale, move your knee to the side without straightening your legs.
» Return to IP.

Squats with side swings

» Secure the elastic band just below your knees.
» IP: standing, feet slightly wider than shoulder-width apart.
» Do a squat.
» Return to IP and swing your leg to the side.

Exercises with an elastic band for the pectoral muscles

Push-ups with elastic band

» Pull the ends of the elastic band behind your back and wrap your arms around them.
» IP: plank.
» Perform 15-20 classic push-ups.

Band pull to chest

» Secure the tape under your foot. Wrap your hands around the ends of the ribbon.
» Lunge back and lean your body forward slightly.
» As you inhale, pull the band toward your chest.

Exercises with elastic bands for arms and shoulders

Raising arms overhead

"IP: bend your elbows, keep your palms straight in front of you.
» Spread your arms out to the sides.
» At the maximum point of resistance, raise your arms above your head.

Biceps curl

» Wrap your fingers around the tape.
» Place one hand on the opposite thigh and hold the loop.
» Bend your other arm at the elbow.
» Repeat 15-30 times on each side.

Raising your arms in front of you

» Secure the elastic band to your knuckles.
» Extend your arms in front of you at shoulder level.
»Pull one hand down and the other up.
» Hold at the point of maximum resistance for 1-5 seconds.

Raising arms to the sides

» Secure the elastic band to your elbows.
"IP: standing, extend your arms in front of you.
» Spread your arms out to the sides.

Abduction of arms down

» Secure the elastic band around your wrists.
» Bend one arm at the elbow and rest it on the opposite shoulder.
» Bend your other arm at the elbow as well.
» Unbend bottom hand, trying to lower the wrist as low as possible.

Raising arms to the sides

» Secure the elastic band around your wrists.
» IP: standing, bend your elbows, but do not press them to your body.
» Raise one arm to shoulder level.

Pull down

» Secure the elastic band to your palms.
"IP: standing, raise your arms up.
» Bend one arm at the elbow.
» Return to IP and repeat on the other side.

"Walking board"

» Secure the elastic band around your wrists.
» IP: support on the palms and toes. Keep your back straight.
» Move your palm forward, pulling the elastic band, and then the other. Do not bend your elbow joint.
» Return to IP.

Raising your arms in front of you

» Grasp the ends of the tape with your hands, pulling it behind your back.
» As you inhale, spread your arms to the sides.
» At the point of maximum tension, hold for 1-5 seconds.

Standing raises

» Secure the tape under your feet.
» Grasp the ends of the tape with your hands.
» As you inhale, raise your arms to shoulder level.
» At the point of maximum resistance, hold for 1-5 seconds.

Exercises with an elastic band for weight loss

A set of exercises with an elastic band to reduce body weight:

Jumping "Star"

» Secure the elastic loop around your ankles.
» IP: standing, feet shoulder-width apart.
» During the jump, spread your legs to the sides and raise your arms above your head.
» Jump back to the IP.
» Perform for 45 seconds.

Walking to the side

» Secure the elastic band around your ankles.
» IP: standing, feet shoulder-width apart, body slightly tilted forward.
» Take 10 steps in one direction.
» Repeat on the other side.

Swing your legs to the side

» IP: lying on your side.
» Swing your straight leg up and to the side.

Lunges with squats

» Secure the elastic band around your ankles.
» IP: standing, feet wider than shoulder-width apart.
» Lunge to the side.
» Squat slowly until your thigh is parallel to the floor.

Gluteal bridge

» Secure the loop around your thighs just above your knees.
» IP: lie on your back with your knees bent.
» Lift your hips and buttocks up without your knees touching.
» Lower your buttocks to the floor and repeat 15 times.

Pull your legs straight back

» Secure the loop around your ankles.
» IP: support on knees and palms.
» Straighten one leg back.

Shell

» Secure the elastic band above your knees.
» IP: lying on your side, legs bent at the knees, supporting arm bent at the elbow.
» Raise your feet off the floor.
» Keeping your feet together, spread your knees.

The best video workouts and exercises with a fitness band

» The recommended frequency of training with an elastic band is 4-6 times a week.
» Lesson duration: 60-90 minutes.
» Effective workouts are aimed at working individual muscle groups. It is better to devote 2-3 days a week to each segment, combining them.
» For beginners, it is better to start with 10-12 repetitions, gradually increasing the multiplicity to 25-30.
» As your endurance and fitness increase, you need to change the elastic band to a loop with greater resistance.
» The optimal length of the rubber loop is 2-2.5 m. It is recommended to leave up to 50 cm of margin.
» To reduce the trauma of exercises with a mini elastic band, avoid sudden jerks.
» To increase resistance, the rubber loop can be folded in half or two bands can be used at the same time.

This simple and effective device has so many names: a fitness elastic band, a mini band, a resistance loop, and an expander elastic band. All these names refer to a mini rubber expander made in the form of a ring. Such elastic bands are often confused with rubber fitness bands, which are also used for pull-ups, and rubber loops, or more precisely, tourniquets for strength training. The huge advantage of the elastic band in the form of a ring is that it is very easy to use, and the stretching load can be obtained no worse than with power equipment. Let's figure out what kind of load you can get with an elastic band and how to train the whole body with this device.

How to choose a fitness elastic band by color and resistance level

Typically, manufacturers produce such rubber bands in a set of 4-5 pieces for the convenience of changing the load on various groups muscles. Such a set can cost a maximum of a thousand rubles, and the degree of tension of the elastic bands will be radically different. You can also find one tape with constant resistance, but, unfortunately, one tape will not bring as much benefit as a set. From different manufacturers you can find kits that include the following tapes (the degree of resistance is average, based on the manufacturers presented below):

• Green – up to 5 kg.
• Blue – up to 7 kg.
• Yellow – up to 11 kg.
• Red – up to 18 kg.
• Black – up to 22 kg.

Accordingly, the lower the weight of the resistance band, the easier it is to perform the exercise. For example, elastic bands of low and medium hardness - green, blue and red - are more suitable for training the upper body, and hard ones - red and black - for legs, buttocks and back.

Benefits of using a fitness band

• With the help of several elastic bands, you can effectively work out all muscle groups and get a load no less than in the gym.
• Elastic bands are very convenient to use, especially for home workouts.
• Durability allows you to use the elastic for a long time without additional costs.
• The results will not decrease over time, since the resistance that the elastic band creates when tensioned can be adjusted independently; the stronger the tension, the stronger the load.

A set of exercises with fitness bands for the whole body

First you need to warm up your muscles - it can be any available method warm-ups: running, jumping, but here you can also use the tape. Place the band on your shins and perform step-ups, knee raises, flyovers, and swings for 5-7 minutes until fully warmed up.

Exercises with elastic bands for buttocks and legs

Side Lunges

Perform this exercise after a good warm-up, leaving the band on your shins.

1. Place your feet shoulder-width apart.
2. As you inhale, take a step with your right foot to the side and squat down until it is parallel to the floor, while exhaling, straighten your legs and place the first leg in the starting position.
3. In the same way, immediately lunge to the side with your left leg.

Alternate the same number of lunges on each leg, about 20-30 times depending on the stiffness of the band.

Deadlift

1. In this option, you need to step on one edge of the tape with your feet, placing them shoulder-width apart, and grab the other edge with both hands.
2. Having assumed a level body position, tilt your body with straight legs while inhaling, loosening the tension.
3. Exhale and straighten your torso, tensing your buttock muscles.
4. When bending, try to transfer your body weight to your heels, while you need to stretch your hamstrings.

Do not round your back, keep your abdominal muscles tense at all times. Perform 15-25 times depending on the stiffness of the tape.

Swing one leg to the side

1. Place the band on your shins, shift your body weight to your left leg, and lift your right foot out to the side above the floor.
2. As you exhale, swing your right leg to the side to the height that the elastic band itself allows you to raise.
3. As you exhale, slowly, maintaining resistance, lower your foot down.

Perform 20-25 repetitions first with your right leg, then with your left.

Swing one leg back

1. The tape is also located on the shins, hands can be placed on the belt, or you can rest your palms against the wall or grab the back of a chair.
2. Leave your left supporting leg straight at the knee, and take your right leg back and lift it above the floor.
3. With an exhalation, lift your leg back as high as possible, but do not add a forward tilt, keep your back straight.
4. As you inhale, slowly lower your leg, maintaining tension in the muscles.

Repeat 20-25 times, then change legs.

Leg raises lying on your stomach alternately

1. Lie on your stomach on the floor, place the elastic band on your shins, placing your feet pelvis-width apart.
2. While maintaining tension in the abdominal muscles, alternately lift one leg up, including the muscles of the buttocks, hamstrings and lower back.
3. Exhale as you lift your leg, and inhale as you lower it.
4. Each leg should do 20-25 repetitions.

Main, do not bend your lower back, your torso should not be involved in the work.

Glute bridge with hip abduction

1. Lie on your back, bend your knees, after placing an elastic band around your hips.
2. Place your feet hip-width apart so that the band stretches slightly and the thigh muscles feel a slight tension while holding the position.
3. As you exhale, lift your pelvis off the floor, straightening your torso and hips. Important do not raise your pelvis high so that your lower back does not bend too much.
4. At the top point, move the reeds slightly apart from each other, tightening the elastic band, then loosen in the reverse order and return the pelvis to the floor.

Repeat lifting the pelvis and abducting the hips 20-25 times without pause.

Exercises with a fitness band for the back and chest

Bent over elastic band pull to stomach

1. Step on one edge of the elastic with your feet and hold the other in your hands.
2. Bend your body forward until it is parallel to the floor, bend your knees, straighten your arms and lower them freely down.
3. As you exhale, pull the edge of the band toward your stomach, moving your elbows along your torso.
4. As you inhale, lower it smoothly.

Repeat 15-20 times.

Stretching an elastic band in front of you

1. Place the band on your forearms. Raise your arms straight in front of you.
2. As you exhale, move your arms away from each other as far as possible.
3. As you inhale, gently return to the starting position.

And so 15-20 repetitions.

Exercises for arms and shoulders

Stretching an elastic band behind your back

1. Bring your arms straight back and place the band on the forearms of both hands.
2. As you exhale, move your arms away from each other to the sides as much as possible, stretching the elastic band.
3. As you inhale, slowly release the tension.

Repeat 15-20 times.

Standing triceps extension with one arm

1. Use both hands to grasp the edges of the tape.
2. Bring your left hand to your right shoulder joint.
3. Press your right elbow to your body and, as you exhale, extend your arm, pulling the elastic band with your right hand, as if you were doing an arm extension. upper block crossover.
4. As you inhale, gently relax your hand.

Perform on both sides 15-20 times.

Biceps Curl

1. Place the band around your right leg and bend your knee, placing your foot in front of you on the chair.
2. With both hands, grab the band with a medium underhand grip.
3. As you exhale, bend your elbows, bringing your palms toward your shoulders, simulating lifting a barbell.

Don't rush to put it down. And so 15-20 times. You can also perform the exercise with one hand, it all depends on the desired load.

Abs with fitness band

Bicycle with tension

1. Hook the elastic band around your feet and lie on your back.
2. Place your palms behind your head.
3. Lift your shoulder blades and feet off the floor.
4. Twist your body to the sides while performing the bicycle exercise with your legs. In this case, the elastic band is stretched when the elbow of one hand approaches the knee of the opposite leg.

Perform 20-30 crunches.

Lying leg raise

1. Lie on your back, place the elastic band on your shins.
2. As you exhale, lift one leg above the floor, pulling the elastic band, and lower it as you inhale. Raise your legs one at a time.
3. The higher the leg lift, the greater the resistance and load on the abdominal muscles.

Perform 15-20 times on each side.

Perform the complex in a circle without pauses between exercises. Repeat 2-3 circles, resting 2-3 minutes in between. At the end of the complex, stretch the muscles.

Top 5 manufacturers of elastic bands for fitness

1. U-Powex

A set of 5 fitness bands contains the following colors:

• Green – resistance from 2 to 4.5 kg.
• Blue – from 4.5 to 7 kg.
• Yellow – from 7 to 9 kg.
• Red – from 11 to 13.5 kg.
• Black – from 13.5 to 18 kg.

2. OSPORT Profi

The set of rubber bands contains five different colors, the length of which is 60 cm, width - 5 cm. Made in China.

3.SportVida

The Polish manufacturer offers the Mini Power Band in one green version. The tension creates a resistance of 5 to 10 kg. The length of the tape is 60 cm and the width is 5 cm.

4. Lpowex

The brand produces a set of 5 multi-colored latex ribbons, 30 cm long, 5 cm wide:

• Green – resistance 3.5 kg.
• Blue – 8 kg.
• Yellow – 14 kg.
• Red – 18 kg.
• Black – 22 kg.

5.EsonStyle

The set contains 4 elastic bands of different colors and tension levels:

• Red – resistance 4.5 kg.
• Yellow – 9 kg.
• Green – 14 kg.
• Blue – 18 kg.

Conclusion

All exercises with elastic bands are simple and effective. The training complex can be varied; alternate exercises and muscle groups each session. Elastic bands are suitable for both strength and cardio exercises, so you can perform isolating exercises with them, as well. You can exercise with the tape even with restrictions in loads due to dysfunction of the musculoskeletal system, since it does not create a load on the spine and joints. With the exception of jumping exercises - plyometrics.

A set of exercises with a fitness band for the whole body in video format