Exercises with a fitness band: for legs and buttocks, abs and waist, arms

It is not always possible to regularly visit the gym or install exercise equipment at home. But there are many compact, but at the same time effective accessories that will help put your body in order. Exercises with a fitness band will help both men and women quickly get back into shape.

Choose the expander load correctly. Do not overload your muscles in the first days of training. Use high-quality fitness bands to get truly noticeable results from your workouts.

to have truly noticeable results from your training.

Benefits of exercising with a fitness band

The main advantage of the tape is to create smooth but effective resistance through the tension of the material - rubber. The band expander is a universal means of strengthening all muscles at home. And most importantly, the tape suits everyone.

The expander does not rub, does not pinch or cut into your hands due to the width and thickness of the material. Often there are sets of several tapes of different tension levels, which allows you to select the appropriate load for each muscle.

Full body workout for men with resistance bands

In fact, getting in shape is easier than many people think. You don't need expensive gym memberships or huge equipment. In fact, just a couple of rubber loops are enough for you to always maintain your shape, gain muscle, or lose those extra pounds.

If you have been following the site for a long time, you have already seen a huge number of workouts with rubber loops. Basically, they worked on areas that bother half of the fair sex. But today I want to show you that rubber loops are not only women's equipment, as everyone mistakenly believes. Exercises designed for men involve a heavier load and a greater number of approaches to achieve the desired result.

Path to result

Before we move on to the training itself, I want to remind you once again on what pillars the road to results is built.

There are three basic rules here:

Load progression rule. Without progression, loops will only help you maintain shape. You always need to adapt your body to new loads. If you have just started training, then you can increase the load in each lesson and exercise more than three times a week. The higher the experience, the less often you increase the load. And don’t forget that proper daily routine and nutrition are the main key to progress. On average, the progression rate is once every 7-8 workouts. With loops, you increase the load by increasing the resistance of the loops and increasing the number of sets and reps, as well as reducing the rest between sets.
Supercompensation rule. As you understand, the entire training process with elastic bands is divided into 4 phases: injury (when muscles are damaged during training, which is a stimulus for their growth or tone), recovery (in this phase it is better to exclude training and allow the muscles to recover after training), supercompensation (this phase allows the body to create a reserve of strength and only here you can build muscles. Remember: muscles do not grow during training, but in this phase!) and loss of compensation (happens when you train the target muscles too rarely and the effect of training is lost) .
Periodization rule. This rule means that you need to cycle heavy workouts with lighter ones.

Full body workout with resistance bands

1. Standing one-arm biceps curl

Repeat: 3 sets of 12-15 times

Technique: Stand with your feet shoulder-width apart, both feet on an elastic band. Grasp the tape with one hand and hold it with your palm facing up. Exhaling, bend your arm at the elbow joint. Then slowly return to the starting position. Do all reps on one arm, then move on to the next. Keep your back straight, your elbows pressed to your body, and pull the band only with your hand, and not with the impulse of your body.

2. Reduction of arms while standing

Repeat: 3 sets of 12-15 times

Technique: Take the band with both hands and throw it behind your back. Exhaling, straighten your arms, stretching them in front of you. Squeeze the band in front of you, keeping your arms completely straight and squeezing your chest muscles. Lock the position at the end point and slowly return to the starting position.

3. Squats

Repeat: 3 sets of 15-18 times

Technique: Stand with your feet on a resistance band, feet slightly wider than shoulder-width apart, and the band resting on the front of your shoulders. Bend your knees to a right angle and make sure your knees do not go beyond your toes. Then return to the starting position.

4. Butterfly

Repeat: 3 sets of 15 times

Technique: Lie on your side with your knees bent at a 90° angle. Fasten the tape just above the knees. Raise your top leg to spread your knees, squeezing your glutes for two to three seconds, then slowly return to the starting position. Then repeat the same for the other leg.

5. Arm extensions from behind the head

Repeat: 3 sets of 12 times

Technique: Stand with one foot on the loop and put the other slightly forward. Grasp the band with both hands, extend your arms above you, while bending them at the elbows. The back is straight. As you exhale, straighten your elbows upward, but try to keep your shoulders straight, do not raise them. Exhale and return to the starting position.

6. Push-ups

Repeat: 3 sets of 8-10 times

Technique: Take a lying position. Throw the rubber over your back and press it with your palms to the floor. Tighten your core and back muscles and lock them in place. Don't arch your back and try to keep your position as straight as a straight line.

7. Back lunges

Repeat: 3 sets of 15 times

Technique: One foot is in front at a step distance, and the heel of the back foot is slightly raised. The front leg presses the rubber firmly to the floor, and the other end passes through the neck part. As you exhale, bend your knees until your back knee is level with your front ankle. As you inhale, return to the starting position.

Don't forget to warm up before and cool down after your workout! It is also very important to choose high-quality rubber bands and my personal recommendation is the WORKOUT loop. I use them myself and they have never let me down! And at this link you can find out where to buy rubber loops, and also see reviews of several manufacturers!

Good luck!

Recommendations for performing exercises with an elastic band for men

It is better for the stronger sex to take the rubber expander a little more seriously, because in home workouts, most often, there is not enough equipment and proper load. Thus, resistance can be used to create more load in the squat and bench press when the free weight load is already too light. You can also perform the exercises from the list using one expander, the main thing is that its density and degree of tension is maximum. Perform 10-12 repetitions in 3-4 sets.

Additional recommendations

The load should be increased gradually, only in this case the training will be safe. When it's time to break between sets, you should drink plenty of still water at room temperature to replenish fluid losses. You should also keep the following in mind:

during one workout, you should use movements that force different muscle groups to work;
It’s better to study for half an hour every day than for an hour two or three times a week;
clothes and shoes should be comfortable and not restrict movement;
It is recommended to perform exercises with elastic bands for men at home while ventilating the room to improve lung ventilation. In the summer (for example, at the dacha) you can work in the fresh air.

You should not start a set of exercises on an empty or empty stomach. The optimal time is half an hour after a light breakfast. For beginners, it is better to choose not an elastic band, but a tourniquet, which has less resistance. Its only disadvantage is that it does not allow you to accurately determine the load value. During a training session, the tourniquet may roll over the body, but this does not cause any discomfort to the athlete. For experienced athletes, special loops are suitable.

The main advantage of elastic bands is that they provide an even load on the muscles. Accordingly, not only adult men, but also teenagers over 12 years old can use this accessory for training.

In order for training to be effective, you should focus not on the quantity, but on the quality of the exercises performed with rubber loops. It is better to do 2-3 approaches, but so that all muscles work, than to perform some movement many times, but half-heartedly. Systematic training according to a given algorithm will help make your muscles sculpted and strengthen them without the risk of injury. When choosing a fitness tape, you should consider its maximum permissible load.

During training, you should use exercises for different muscle groups

Clothing and shoes should be comfortable and not restrict movement

It is better to exercise for half an hour every day than for an hour two or three times a week.

What muscles can be pumped?

The power band is suitable for working out a wide variety of areas of the body. “Basically, it is customary to train small muscle groups with an expander, since this type of exercise equipment is not suitable for basic movements,” notes Dionysis Tsakalidis, fitness director of the World Gym Club - Vladimir. “But it’s quite possible and very good to pump up your arms, shoulders and abs.” To do this, you will need a set of exercises with a rubber band for men (we will show an example of this today).

8th exercise with band – half squat in “rider pose”

Initial position:

feet wider than shoulder width
socks pointing to the sides
fold the elastic band and take it in your hands

Exercise 8 with an athletic band (band) for fitness – half squat with legs apart, arms raised above head

Let's start doing the exercise with a fitness band:

as you inhale, raise your arms up and do a half-squat, spreading your knees to the sides
as you exhale, lower your arms to the starting position and straighten your legs

Repeat 10 times. Then we fix ourselves in a half-squat for 10 seconds.

Video: 11 exercises with an elastic band (band)

We start doing exercises with 10 repetitions, adding one more each week. We bring up to 30 repetitions after 20 weeks - this will be enough.

11 Band Exercises for Fitness [Band Exercises]

If it is convenient for you, you can simply turn on this video and do the exercises at the same time with me until you remember all the exercises.

What exercises you can see in this video:

00:40 – Pull behind your back, straighten your arms up above your head
01:15 – Raise your arms to the sides, to shoulder level
01:55 – Lower your arms forward to chest level from an up position
02:30 – We squat, arms crossed in front of us
03:20 – Pull your arms up to your chin, back straight
04:15 – Raise your straightened arms in front of you above your head
05:10 – Pull your hands to your stomach while bending forward
06:15 – Half squat with legs wide apart – arms raised above head
07:20 – We spread our arms to the sides from a position in front of us
08:20 – Push your arms to the sides at chest level
09:15 – Bend the torso to the sides, arms extended above the head

If you wish, you can watch and study the “5 Tibetan pearls” set of exercises, which many of my friends use as a quick (5-7 minutes) and effective exercise every morning.

2nd exercise with tape – raise your arms to the sides

Initial position:

feet shoulder width apart
back straight
step on the rubber band in the middle
take the elastic band by the ends
We slightly spread our arms to the sides so that the fitness tape is slightly stretched

Exercise 2 with an athletic elastic band (band) for fitness – raise your arms to the sides, to shoulder level

Let's start doing the exercise with a fitness band:

as you inhale, raise your arms to the sides
exhale – lower your arms to the starting position

Repeat 10 times. Then we fix our arms in a straightened position for 10 seconds.

5th exercise with an elastic band - hand pull to the chin

Initial position:

feet shoulder width apart
back straight
step on the rubber band in the middle
lower your hands and take the elastic band slightly “tight”

5 Exercise with an athletic elastic band (band) for fitness - arm pull up to the chin, back straight

Let's start doing an exercise with a fitness tape:

as you inhale, raise your hands to your chin
exhale – lower your arms to the starting position

Repeat 10 times. Then we fix our hands under the chin for 10 seconds.

10th exercise with tape - push your arms to the sides

Initial position:

feet shoulder width apart
back straight
take the elastic band in your hands at chest level

Exercise 10 with an athletic elastic band (band) for fitness – push your arms to the sides at chest level

Let's start doing the exercise with a fitness band:

as you inhale, spread your arms out to the sides
as you exhale, return your arms to the starting position

Repeat 10 times. Then we fix our arms in a straightened position for 10 seconds.

9th exercise with elastic band – spread your arms to the sides (back)

Initial position:

feet shoulder width apart
lean forward slightly
take the elastic band crosswise
slightly “pull” somewhere at waist level

Exercise 9 with an athletic elastic band (band) for fitness – we spread our arms to the sides from a position in front of us

Let's start doing an exercise with a fitness tape:

as you inhale, raise your arms to the sides
exhale – lower your arms to the starting position
we try to “spread” our arms with our back muscles

Repeat 10 times. Then we fix our hands in a raised position for 10 seconds.

1st exercise with an elastic band - pull-down behind your back

Initial position:

feet shoulder width apart
back straight
step on the rubber band in the middle
take the elastic band by the ends
raise your hands up
bend your elbows so that the elastic band is behind your back

1 Exercise with an athletic elastic band (band) for fitness – straighten your arms up, elastic band behind your back

Let's start doing an exercise with a fitness tape:

as you inhale, straighten your arms above your head
as you exhale, bend your elbows again

Repeat 10 times. Then we fix our arms in a straightened position for 10 seconds.

Types of fitness bands and how to choose them

The results of training with a power band largely depend on the quality of the equipment. There are many types of fitness bands (we wrote more about them here ). One of the key factors when selecting equipment is the degree of belt tension. “It is better for beginners to choose less rigid ones, and for more experienced ones, vice versa. Before purchasing an expander, you should decide on your training goals and level of physical fitness, recommends Sergei Repin. — To pump certain muscle groups, you can buy special expanders (“ring”, “figure eight”). For complex training, it is better to purchase universal options ( long elastic bands ).”

The best option is to buy several types of rubber expanders of varying degrees of resistance. For what? “In the same person, muscles can withstand different loads. For example, to train the buttocks or to do pull-ups on a horizontal bar, you need expanders with greater resistance than to strengthen your arms,” recalls Sergei Repin.

6th exercise with band – raise your arms above your head

Initial position:

feet shoulder width apart
back straight
step on the rubber band in the middle
stretch our arms out in front of us
take the elastic so that it stretches slightly

6 Exercise with an athletic elastic band (band) for fitness - raise your straightened arms in front of you up above your head

Let's start doing the exercise with a fitness band:

inhale – raise your arms up above your head
exhale – lower your arms to the starting position

Repeat 10 times. Then we fix our hands in a position above our heads for 10 seconds.

3rd exercise with elastic band – lower your forearms forward

Initial position:

feet shoulder width apart
back straight
step on the rubber band in the middle
take the elastic band by the ends
we spread our arms to the sides
bend them at an angle of 90 degrees so that your forearms point up

3 Exercise with an athletic elastic band (band) for fitness - lower your arms forward to chest level from an upward position

Let's start doing an exercise with a fitness tape:

as you inhale, lower your forearms forward, parallel to the ground.
as you exhale, raise your forearms up to the starting position

Repeat 10 times. Then we fix our hands in the “up” position for 10 seconds.

7th exercise with elastic band - arm pull-down

Initial position:

feet shoulder width apart
bend your knees slightly
step on the elastic band in the middle (folding it in half)
lean forward at an angle of 45 degrees
We grasp the elastic band with outstretched hands so that it is slightly stretched

Exercise 7 with an athletic elastic band (band) for fitness – pull your arms to your stomach while bending forward