The Best Exercises With A Rubber Band
The elastic band is an element that helps to tone the whole body. To give one intensity or another to the exercises, there are different levels of resistance. These levels are classified by color.
They are a good option to improve little by little and avoid injuries, especially when starting with new movements. In addition, it allows you to exercise practically anywhere, takes up little space and allows a wide variety of exercises.
With the elastic band you can work all the basic physical capacities :
- Force.
- Endurance.
- Velocity.
- Flexibility.
Elastic band exercises for abs
Next, we give you a series of exercises with an elastic band to strengthen your abs.
1. Legs to the chest
Lie on your back, with your hands under your buttocks. Hold the band flush with the ground and the other end at your feet. Then bring your legs to your chest by bending your knees.
When descending, do not touch the ground with your heels . Repeat 20 times.
2. Simple abs
With the band in the same place as before, now take the other end with your hands. Bend your knees and put your feet on the floor.
Raise your torso and stretch your arms so that they pass through the middle of your legs. Do 20 reps.
3. Side crunches
Stand on your side, with your left leg up. Next, hold the elastic band on your left foot and bend your knee so that it touches your torso as you bring your arm toward your chest.
The idea is that knee and elbow touch. Do 10 reps and switch sides.
4. Oblique
Lie on your back, with your legs bent, and hold each end of the elastic band with one hand. Try to touch the right heel with your right hand and the same with the left side.
Do 10 reps per side.
Elastic band exercises for arms
1. Bicep curls
Hold the band on one foot and grasp the ends with each hand. You must keep your arms close to your torso. You just have to move elbows and forearms.
Do 20 repetitions.
2. Triceps extensions
Hold the band low (level with the ground). Then take the ends behind your back.
Bend your arms so that your elbows touch your ears. To continue, extend your arms up and return to the starting position. Repeat 20 times.
3. Triceps pulls
To do this exercise you must hold the elastic band in a high place. Take the ends with both hands.
Standing with your back straight, stretch your arms back and bend them up to the elbows. The shoulders and biceps should always be close to the torso. Do 20 reps.
4. Wrist curls
- Sit on a chair or bench and hold the band with one foot. Then take the end with the opposite arm resting the elbow on the thigh.
- E raise your forearm and wrist as high as you can. Repeat 20 times.
Elastic band leg exercises
1. Front squat
- Place both feet on the band and spread your legs shoulder-width apart.
- Take the ends with both hands and place them flexed, so that the fists are at shoulder level.
- Lower your torso and glutes without releasing the bands. Do 15 reps.
2. Leg extensions
- Tie the tape somewhere around the ankles, and the other end is attached to the right ankle.
- Keep your back straight and walk forward until you feel tension in the band.
- Place your hands on your waist for balance. Then bend your right knee so that it touches your abdomen. Then take it back, stretching it.
- Return to the starting position. Do 10 reps and switch sides.
3. Hip abductions
- Sitting on a bench or chair, tie the thighs with the tape as close together as possible.
- The feet are always together. Then open your legs from the knees by stretching the band well.
- Return to the starting position. Do 20 reps.
4. Standing abductors
- Attach the tape at the ankles and right ankle.
- Roll onto your side and stretch the band as far as you can. The arms go to the waist, to achieve balance.
- Open the right leg, as high as possible, lower and cross in front of the left leg. Do 10 reps and switch sides.
