INTRODUCTION TO USING RESISTANCE BANDS TO EXERCISE

 

A gym offers a lot of options for you to be able to strengthen your muscles, however, it's not the only possible way. You can still engage in strengthening your muscles by using some household items you have for resistance or even your body weight itself, doing some heavy gardening, practicing yoga at home, and using resistance bands while exercising.

 

This resistance band is a great choice if you're planning to start at-home exercise for the reason that they're budget-friendly, compact, and portable to use. Even if you have a short and tight schedule intended for your workout, these resistance band exercises will be able to make your life easier for you to stay physically active in your day.

 

Resistance bands are being described as inherently rubber bands and they come from various types of resistance which depends on your need and your fitness level. There are multiple types of resistance bands where you can choose from, these may include exercise band, power bands, band loop, and Resistance band tubings. Every type of resistance band has its own certain functions.

 

 

What are the benefits of using resistance bands?

If your ultimate goal for using resistance bands is for a strength-training routine or to tone up your body or become healthier, then it can be beneficial such as:

• It may help to increase your physical strength and to lean muscle mass
• It may help to enhance and to have a proper posture
• It may help to increase your circulation
• It may help in lowering the risk of any disease
• It may help to lower the chance of getting an injury
• It may help to enhance your balance
• It may help to build up your bone strength and health
• It may help to strengthen your mental health as well as your mood
• It may help to strengthen your ability to do any activity 
• It may help to increase the longevity

 

 

What are available options or varieties of resistance bands?

Resistance bands differ not only for having such many colors, but by way of its shape, handles, size, and looped versus non-looped features.

 

Therapy band

This type of resistance band is most likely being used for rehabilitation purposes, as its name shows. This is so good to use whenever you're working out since it's gentle on the body, although it doesn't have handles. Plus, instead of a tubular structure, it has a flat surface. Therapy bands can be useful as well to some work like for your mental rehabilitation.

 

Compact Resistance Bands / Tube Bands

This type of resistance band can easily be identified since it has a longer-than-usual tube ( perhaps about 4 ft.). It also has two plastic handles on every bottom part. Occasionally, it is called 'fit tube', resistance bands. Moreover, it differs from how it is being used and if you're planning to work out your arms, upper and lower body, then you can use this one.

 

Fit loop bands / Mini Bands

This type of resistance band has similar features with the therapy band as it's fit loop band is also flat instead of a tubular surface. As what reflects its name, it can be used for an unceasing loop. Branded as best when being used for strengthening the lower part of the body, which include the hips, buttocks, and legs.

 

Figure 8 bands

This type of resistance band is distinguished as it is in a figure 8 shape and has two plastic handles that are connected through a tube. The short and double handle features it has only indicated that it's perfect to use when your goal is to boost the strength of your upper body, especially your arms.

 

Ring resistance bands

This type of resistance band can easily be identified since it contains a tiny, single ring and has two handles that are being attached to which side of it. Instead of hard plastic, the handle of the ring resistance band is soft. If you're looking for a resistance band that is best to use for your workout on the lower part of your body, this one is said to be the best option. 

 

Lateral resistance bands

This type of resistance band has velcro cuffs to which both ends rather than the usual handles. The cuffs are being designed to ordinarily wrap around on both ankles and purposely to help to train the lower part of the body, specifically the thighs and the hips.

 

Pull up bands

This type of resistance band is also commonly referred to as pull assist bands. This is considered a special type and is customized and designed mainly to use helping those who want to try pull-ups.

It has always been difficult for numerous people to get started working out with pull-ups. And even experienced athletes also face the same trouble when they're exercising.

 

 

What is the meaning of resistance band colors? What does it imply?

To distinguish which level of resistance a specific resistance band to offer, it is being classified into various colors. Several resistance bands are weighted as more than heavy compared to other types. Generally, nevertheless, of the brand of the resistance bands, the color code listed below applies to most available resistance bands. However, put in mind that some unusual brands may use different sets of color codes, for instance, the fit loop bands and therapy bands.

 

The yellow resistance band

This one is the lightest and the stretchiest. It is ideal for those who are simply beginning to do resistance band training, however, you'll see that most practitioners at all levels use it. That is because the gentility of the band encourages it to target muscle groups that needn't bother with a ton of resistance from still being working. For instance, you could utilize a yellow band to work on your shin or shoulder muscles. 

 

Color red resistance level: light 

Suggested target muscles: shin, shoulders

 

The red resistance band

Compared to the yellow bands, this red color of resistance band is not that stretchy and offers a higher level of tension as a whole. Because of the said features, this one is recognized as a good middle-of-the-road choice, which is being classified as “medium resistance”. If you feel like you're being done using the red bands or your next workout goal is to target some certain muscle that needs medium resistance, for instance, your biceps or triceps, then definitely using this color is the best option available for you.

 

Color black resistance level: medium

Suggested target muscles: triceps, biceps

 

The green resistance band

This color of resistance band is recommended to use for those who have already built up so much muscle tone. Additionally, this color of band also the best option for those who want to focus on working out on their larger muscle groups. 

 

Color purple resistance level: Medium-to-heavy

Suggested target muscles: Legs, chest, and back

 

 

The blue resistance band

This color of resistance bands is being described to use as unyielding and stiff. Same as the green resistance band, this color blue resistance band is intended only with the target of muscle groups during a workout. Also, you can use it after you have done working out using the stretchier bands.

Color green resistance level: heavy

Suggest target muscles: legs, chest, and back

 

 

The black resistance band

This color of the resistance band is identified as the most difficult band to use during a workout. To be more specific, this is stiff to use and you cannot easily stretch it. Before engaging in working out using this one, always ensure that you already have built up enough strength. For the fact that they're difficult to stretch out, it's being said that using black resistance bands to partner during your exercise is a great choice.

 

Color blue resistance level: heavy

Suggested target muscles: legs

 

What are the things to consider when picking the right resistance bands?

Before deciding to purchase among available resistance bands, make sure to check your skill level, what is the current situation of your muscle tone, and especially, what type of exercise you plan to add on your daily schedule.

Keep in mind, that it's not ideal to purchase one resistance band at a time because there are different varieties and uses for each. For those who are a hundred percent committed to doing the workout and resistance training, then purchasing a whole set is much better. 

The LegionGears resistance band sets, for example, have two different types of bands: the circle band and the classic extension types.

Plus, if you want to try various types of exercise then it's also good to have all the sets of colors.

 

 

HOW RESISTANCE BANDS TONE YOUR BODY

If you don't have enough time to go to the gym, using a resistance band at-home is another great option. It is not only cost-effective but has a lot of good features for you to enhance your heart health as well as to boost your strength and stamina.

Resistance bands are rubbery, versatile bands that you can use to reinforce your muscles at home. You can utilize resistance bands for some kinds of activities that can assist you with conditioning your entire body utilizing a generally simple piece of equipment available like this.

 

What can you do with resistance bands? 

You can do numerous sorts of exercises utilizing resistance bands, permitting you to tone muscles in your core, arms, and legs. The following are three resistance bands workouts that you can attempt to do at home.

 

1. TONE YOUR ARMS AND LEGS

The first exercise you can do at home using a resistance band is ALTERNATING ARM AND LEG

 

Your core muscle is the main target in this type of workout. Plus, your gluteal muscles and abdominal are included as well.

 

All you have to do is: 

• For the resistance band to sit at the top of both of your knees, you just have to pull-on it.
• Next is to make sure that your hands and your knees are in a tabletop place.
• Then while you are kicking your opposite foot back, make sure that you reach your one hand forward.
• Hereafter, you just have to return to the tabletop position and do the same thing on the opposite side.

 

 2. TONE YOUR GLUTES AND THIGHS 

The second exercise you can do at home using a resistance band is the SQUAT.

This type of exercise targets to tone your glute muscles and your thighs.

 

All you have to do is:

• The first step you need to do is to stand in a squat position. Make sure that your feet are shoulder-width apart and the resistance band is being placed around your thighs.
• Next is you need to be bending your knees into a squat position while simultaneously slightly pulling your knees apart to create tension.
• Then you just have to rise back up and do the exercise again and again.

 

3. TONE YOUR ARMS

The third exercise you can do at home using a resistance band is the ARM FLY.

 

All you have to do is: 

 

• To start, you just have to hold your resistance bands using your both hands. Make sure that your arms are being stretched in straight out positions to the sides leveling at your chest with the band that is going to the position behind your back.
• Next is you have to press the band in a straight-out position in front of you, putting your hands together while your arms are fully extended. Ensure to keep your elbow upward throughout and then squeeze your chest muscle as you press. 
• Lastly, steadily return to the very first starting position.

 

4. TONE YOUR GLUTES 

The fourth exercise you can do at home using a resistance band is FRONT SQUAT

 

All you have to do is: 

• Firstly, start with standing on the resistance band with your feet kind of wider than shoulder-width apart. You have to make sure to bring the top of the band and it should be rested on the front of your shoulders.
• Then you have to lower into a squat position while ensuring that your chest is in up position and your knees are being over your toes. 
• Next is to push up going to the very first position.

 

 5. TONE YOUR GLUTES AND HIPS

The fifth exercise you can do at home using a resistance band is SIDE-LYING HIP ABDUCTION

 

All you have to do is:

 

• To start working out this exercise you need to lie on your side with both of your hips and knees bent at 90° and the resistance band is being placed looped just at the top of your knees.
• Next is lift your upper leg so that you can pull your knees apart while your glutes are being contracted for two to three seconds. And then slowly return to the very first one position.
• Make sure that you do all the reps on one side before switching to the opposite side.

 

 

HOW TO MAKE YOUR BUTT LOOK BIGGER USING RESISTANCE BANDS

"How can I make my butt look bigger?"

With the popularity of celebrities like Kim Kardashian, a bigger butt is the current look that is desired by many females.

But we're stuck inside. How can we make our butts look bigger without the standard gym equipment? 

When the gym is closed, it is reasonable that the force and weight of your exercises are a lot lighter than expected. In any case, as long as your objective or target muscles are put under resistance, and the reps are high, you will still see a lot of good changes in your muscle mass.

Don't be dismayed, however. Your booty gains might be slower, yet they will occur as time comes by. Using compound and detachment developments will both take advantage of the glutes and guaranteeing you hit at least 15 reps, you will absolutely begin to see development in your derrière. 

 

How many sets do I need to do to make my butt look bigger? 

You can begin by playing out each activity in single sets, which would be 5 arrangements of 15-20 reps, or it could be circuits of 15-20 reps, with the rest of 60 seconds between rounds.

 

HOW TO TONE YOUR BUTT WITH RESISTANCE BANDS

Here are some of the list of exercises you may perform using a resistance band to make your butt look bigger.

 

1. TONE YOUR BUTT WITH Glute Bridges

This type of exercise is considered as one of the best options that will support you to tone your hamstrings and your glutes. The glute bridge helps isolate and strengthen your glutes, hamstrings, the hip muscles, the core, and the lower part of your back muscles.

 

2. TONE YOUR BUTT WITH Single-Leg Hip Thrusts

This type of exercise is said to be a variation on the standard hip thrust. When performing this workout, make sure that your torso and your hips should be moving as one, so that you're putting much major focus on working out for your glutes, not your hamstrings or your lower back.

 

3. TONE YOUR BUTT WITH Bulgarian Split Squats

If you're looking for an exercise that will be a great option of how you could be able to increase the level 

of your strength and to boost your hip mobility, then the Bulgarian Split Squat is a nice choice for you.

Plus, it will also test your balance and coordination.

 

4. TONE YOUR BUTT WITH Standing Kickbacks

All three of the muscles in your glutes are the main target of this exercise. That being said, it has been one of the best available exercises for your glutes to grow.

 

5. TONE YOUR BUTT WITH Kneeling Kickbacks

This type of exercise will be able to assist you in strengthening and developing the muscles on your glute, which makes it another great option for those who are recently looking for some exercise for their butt to look bigger.

 

With your butt now looking great, it's time to find out how resistance bands can help you tone other parts of your body that are notorious for being hard spots to tone. 

Let's move onto leg day with slimming down our calves! 

 

HOW TO SLIM CALVES USING RESISTANCE BANDS 

Two of the exercises are listed here that may help you to slim your calves by using a resistance band.

 

1. SLIM DOWN YOUR CALVES WITH Squats and Lunges 

Staples in any leg exercise, squats, and lunges are being said as one of the most ideal approaches to tone your lower body.

If you're going to include a resistance band, it makes them significantly more testing and challenging. It additionally guarantees your strategy remains on point— remember that if the tension is dropped, the band also falls. That implies you're not drawing in your abductor's muscles and your knees are going internal, which isn't just off-base regarding the said activity, however, likewise, the pressure that is being put on your knees arises the risk of getting injured. 

The best band for squats and lunges is the hip circle for the reason that the inline grip keeps it from moving upward and snapping startlingly. When you begin doing squats and lunges with a resistance band, working out without them will appear to be too simple or easy. 

 

2. SLIM DOWN YOUR CALVES WITH the Leg Press

The best option you can do is to loop a hip circle around your calves or thighs whenever the leg press seems not challenging enough for you.

This guarantees appropriate procedure and keeps your knees from going inward, shielding them from overload. 

Additionally, with the resistance band, move more slowly as you center around, keeping up great tension. In turn, this will make an extraordinary chance to build up a more grounded mind-to-muscle connection.

 

An often neglected part of our body that makes us look unhealthy or unattractive is our neck. Let's find out what resistance bands can do for your neck! 

 

HOW TO LOSE NECK FAT USING A RESISTANCE BAND

Let's get straight to the point: If your target goal is to lessen the fat on your neck, then put in mind that you cannot be able to achieve it quickly. As a matter of fact, a recent 2018 study has shown that neck and facial activities had little impact on your neck volume. 

You might have the option to get free (or decrease the presence) of a double chin because of the fat on your neck. With a blend of a healthy lifestyle and an adjusted eating routine, you can decrease your overall body fat, which can help reduce the presence of any soft part on your neck.

Moreover, engaging yourself in daily workouts or exercises is also helpful to easily get rid of your neck fat. There are so many exercises nowadays where you can choose from, but among the best options is doing the exercise with a resistance band.

EXERCISES TO GET RID OF NECK FAT 

One of the effective ways to slowly get rid of your neck fat is through targeting the so-called muscle platism ( these are muscles that extend from the face, neck, to the chest).

To do this,

• You just have to sit upright
• Then start pulling the corner of your lips upwards and then downwards.
• Let your muscles be relaxed first before repeating it.
• While doing this exercise you can combine it to other exercises such as Seated Single-Arm Row that uses a resistance band and performs it.

 

HOW TO GET WIDER BICEPS USING A RESISTANCE BAND

The resistance band bicep exercises are different from any available workout intended for strengthening your bicep muscles. While resistance bands are incredible to use for the entirety of your muscle groups, utilizing bands can give a more profound, more extreme exercise to build the size and strength of your biceps.

The biceps are otherwise called the biceps brachii, which is a two-headed muscle appended to the upper arm. It is a crucial muscle in the upper area of the body that must be exercised utilizing resistance training to build the size and strength of the said part.

Numerous exercises are available to use for improving and strengthening your biceps as well as your forearms. Rather than doing dumbbell curls throughout the day, why not try to use and add resistance band bicep exercises to build and boost your muscle? 

 

HOW TO GET BIGGER BICEPS WITH RESISTANCE BANDS

Here is some of the exercise you may perform using a resistance band for your biceps.

 

1. GET BIGGER BICEPS WITH BICEP CURLS WITH RESISTANCE BANDS

This type of exercise is said to be the first one that is used by most people for building their biceps. The process being done is much like regular bicep curls with the use of dumbbells. 

 

All you have to do is:

• The first step is to grab the ends of bands ( make sure that it's one in each of your hands).
• Then step on the middle of the bands.
• Remember that the band should always be in the center position of your shoes.
• Next is keeping your head as well as your chest in an upright position.
• Ensure that your feet are positioned a shoulder-width apart.
• Straighten your back and your stomach should be on tight.
• Then start with extending down your arms and should be tightened on your sides with palms facing up.
• Afterward, curl the bands upward while you're still keeping the tension on your biceps.
• Hereafter, slowly lower your hands going back to the very first position and do the same movement again and again.

 

2. GET BIGGER BICEPS WITH RESISTANCE BAND REVERSE BICEPS CURLS

This type of exercise is said to be the best alternative option to bicep curls with resistance bands.

All you have to do is:

• To start working out with this exercise, you need to spread your legs shoulder-width apart.
• Step on the resistance band and hold an end with each of your hands.
• Next is keeping your head as well as your chest in an upright position.
• Straighten your back and your stomach should be on tight.
• Then start with extending down your arms and should be tightened on your sides with palms facing up.
• Hereafter, the resistance bands should be pulled upward and you should bring your arms in an upward position until such time that your hands are already level with your chest.
• Lastly, put in mind that during the movement, your elbows should be in a steady position; they should be not moving and just staying at your side.

 

 

HOW TO GET ABS EASILY WITH RESISTANCE BANDS

You don't need to bother purchasing any extravagant gear or even a set of weights to construct your muscle and reinforce your core. This resistance band ab exercise will persuade you this is factual and effective. Also, you can do every one of the five of these moves basically to anyplace, from your lounge to lodging to an office gathering room. 

 

Instructions to do it:

• You need to do 12 to 15 reps of every of these resistance band ab exercises to finish one set.
• Focus on three sets four days per week to score a more grounded core.

1. GET ABS QUICK WITH the Band Russian Twist

This type of exercise doesn't only target your abs but also your shoulders, and obliques.

All you have to do is:

• The very first step is so simple, you just need to sit on the floor with your legs being extended and together.
• Make sure that the center of the band is wrapped around the soles of your feet, holding each end of the band in each of your hands.
• Then slightly bend your knees, keeping your heels on the floor, and hold hands to bring both ends of the band together.
• With abs engaged and back flat, you need to lean back 45° and then extend your arms just in front of you at eye level.
• Throughout your resistance band ab exercise, make sure to keep your resistance band taut.
• Next, you need to twist to the left and then to the right to finish one rep.

 

2. GET ABS QUICK WITH the Knee Pull

This type of exercise targets both of your abs and butt.

All you have to do is: 

• You begin this exercise with a push-up position on the floor with the center of the band being wrapped around the sole of your right foot.
• Then holding each end of the band with each of your hands, palms are in a flat position.
• Then throughout the resistance band ab exercise, make sure to keep your abs engaged in the workout.
• Next is to pull your right knee towards your chest.
• Slightly round back toward the ceiling as if you're about to bring your head to meet your knee.
• Lastly, press your right heel back to straighten your leg and then lower your foot to begin. Remember to maintain your push-up position throughout the workout.

 

3. GET ABS QUICK WITH the Side V

This type of exercise targets both of your abs and obliques.

All you have to do is:

• To start working out this exercise you need to lie on the right side of the floor with your legs together, your hips being stacked and the center of the band is wrapped around the soles of your feet. 
• Then holding each end of the band with each of your hands. Next is you need to extend your right arm on the floor in front of you only at the shoulder level, your palms are in a flat position, and then bring your left hand in front of your thighs.
• Make sure that throughout your resistance band ab workout, your abs are engaging in the whole duration of the exercise.
• Then bend your left elbow behind you only at shoulder level as you lift your upper body and legs as high as possible off the floor, maintaining the balance on your right hip; and then lower to begin.

 

RESISTANCE BAND BACK EXERCISES 

How can I use resistance bands to straighten out my back?

To strengthen your back with the use of a resistance band makes for an advantageous, convenient exercise you can do essentially anyplace.

As your strength is being improved, you can undoubtedly build the difficulty of your workouts by utilizing a band with heavier resistance to put much focus on the muscles along your whole spine.  

 

1. STRAIGHTEN YOUR BACK WITH the Seated Row

This type of exercise is essential in strengthening your muscles specifically in the middle of your back, just near your shoulder blades. Be mindful that whenever you use the band, it should be secured around your feet before you begin to pull on it.

 

All you have to do is:

• The very first step is to sit on a firm surface with both of your legs out in front of you. You can slightly bend your knees if you feel any discomfort at the back of your thighs.
• Next, you have to loop the middle part of the band around the bottom of both of your feet, bending into the shape of an arch. Then, you need to hold each end of the band using each of your hands and you need to sit up in a straight position.
• Hereafter, you need to press to get your shoulder blades and then hold your elbows in a straight back position as far as possible that is against the resistance of the band. Stay in that position for two to three seconds; then you can now relax.

 

2. STRAIGHTEN YOUR BACK WITH the Upright Row

 

This type of exercise targets and fortifies muscles in your upper back. Additionally, it also reinforces the shoulder muscles. 

 

All you have to do is:

• To start working out this exercise you have to stand safely in the center of the band with your two feet.
• Next, you need to spread your feet around shoulder-width apart and then you need to hold each end of the band using each of your hands.
• Afterward, you have to start with both of your arms resting at your sides and palms confronting you.
• Make sure that you turn your thumbs somewhat forward. 
• Hereafter, you need to raise your elbows out to the sides and straight up toward the ceiling. You can stop unless your elbows already arrive at your shoulder stature. 
• Lastly, stay in that position for two to three seconds; at that point gradually let your arms down. 

 

3. STRAIGHTEN YOUR BACK WITH the Pull-Apart 

This type of exercise targets the muscles on your mid-back.

All you have to do is:

• As usual, on the first step, you need to stand with your feet shoulder-width apart and then slightly bent. 
• Next, you need to hold each end of the band using each of your hands with your palms facing in an inward direction.
• Keep in mind that throughout the exercise, you need to straighten your elbows.
• Then, start to straighten your arms in front of you at a shoulder-height level.
• You need to press together with your shoulder blades and then pull every end of the band apart until such time that your arms are straight out at your sides.
• During the whole time of exercise, make sure that your shoulders don't shrug up.
• Lastly, stay in that position for two to three seconds; then you can now relax.

 

HOW MANY EXERCISES PER MUSCLE GROUP  

Have you ever heard the info about more than 650 muscles in your body? But that said number can still rise to 840 if ever you include the muscles within complex muscles to computation.

Luckily, you don't have that many muscle groups in your body.

According to the National Cancer Cancer Institute of the U.S. Department of Health and Human Services, they identified that there are only four major muscle groups in the human being's body, which include:

• The first group: muscles of the head and neck
• The second group: muscles of the trunk
• The third group: muscles of the upper extremity
• The fourth group: muscles of the lower extremity

 

As identified by The College Of Applied Health Sciences of the University Of Illinois and New Mexico State University, when it comes to practical purposes such as planning workouts these four major muscle groups can be broken down to become 10 major muscle groups. Namely, these are:

 

• pectorals
• latissimus dorsi
• trapezius
• quadriceps
• gluteals
• hamstrings
• deltoids
• triceps
• biceps
• abdominals
• calves

 

Basically, how many exercises do you need to do in every muscle group?

 

Based on the scientific data, it shows that engaging in more types of exercise is better than doing less.

A study conducted has shown that the number of your workouts will definitely affect your muscle mass. To put it simply, you have to put much focus on the number of your exercises, sets, and repetitions.

 

Moreover, to be more precise, you should have to train your major muscle groups in the body at least twice per week.

 

It is being recommended by The American College of Sports Medicine to have at least 8-10 multi-joint exercises every week that put a lot of focus on the major muscle in the body. To break it down, you need to do at least two exercises in every muscle group that was distinguished by the National Cancer Institute of the U.S. Department of Health and Human Services. And at least one exercise in every muscle group that was distinguished by The College Of Applied Health Sciences of the University Of Illinois and New Mexico State University.

 

 

CONCLUSION

Resistance bands are financially budget-friendly and useful for reinforcing and conditioning the whole body.

However, to gain physical and mental strength doesn't only mean putting your time into working out but you should likewise eat good food, stop binge-watching every night, get enough hours of rest around 7-8 hours and lessen emotional stress.

Moreover, what you eat is critical to building your muscle. Having an adequate consumption of macronutrients and calories will help fuel your muscle development and recuperation. 

To increase mass and size, you should have a bigger number of calories coming into your body than you're burning for the duration of the day. 

Several people are even using protein shakes just to get that additional protein and calories for the duration of the day. This all adds to your calorie consumption that truly needs to build your muscle.

With the proper diet and the right exercise routine, our entire body can be toned up using a resistance band and other tools that are readily available to us at home.