Fitness bands are the simplest sports equipment and one of the most inexpensive and convenient ways to train at home. They allow you to “pump up” all the main parts of the body - arms, legs, hips and buttocks. The good thing about elastic bands is that they give an effective result and take up minimal space, so you can always take them with you. In general, this is an ideal option for those whose “home gym” is the space between the sofa and the TV.
Although there are a million ways to do the resistance band exercise, they are especially good for the legs and buttocks. If you need an effective home workout for weight loss, try these leg exercises with elastic bands, which will help you quickly get into shape if you do them comprehensively and regularly.
Jumping with changing leg position
Place a resistance band around your ankles. Stand in a quarter squat (lower squat), with your feet hip-width apart and your arms bent at the elbows and held at your chest. Start jumping with your feet together, feet apart. Do 20 reps. Try not to jump too high and land on your heels rather than your toes.
Gymnastics for the abdomen
To pump up your abdominal muscles, you need to master simple and accessible exercises. Their peculiarity is to withstand the resistance force of the elastic band. Fitness trainers highlight various types of exercises that can tighten a hanging belly.
Here are the main ones:
- bar;
- swings.
Each of the proposed options has its own characteristics and benefits the figure.
Walking to the side
Place the elastic around your ankles. Stand in a quarter squat (lower squat) with your feet hip-width apart and your hands at chest level or on your hips. Take 2-3 steps to the right with your right foot so that your feet are shoulder-width apart. Then repeat the same on the left side. Do 20 repetitions - 10 times on each leg. During the exercise, try to keep your body straight, without leaning to the side, keep your buttocks tense, and your lower back engaged.
How to choose?
In order for fitness classes to bring joy, and to avoid any discomfort while performing gymnastic elements, it is important to choose an elastic band that will meet physical capabilities and safety standards.
Here are the main features of choosing this important accessory:
- Material. All rubber bands are designed for a service life of 2 to 3 years. As for purchasing an accessory made from the most durable material, in this case you should pay attention to latex products. This material is characterized by high levels of durability, strength, and reliability. But people with special sensitivity should be careful: latex can provoke allergic reactions.
- Price. If you want to save money, you should be prepared in advance that this type of elastic band will last a limited amount of time. This is due to the fact that cheap products are made from fragile and short-lived materials that fail after a short period of time.
- Degree of resistance. When purchasing an elastic band, you should pay attention to the degree of resistance, which is indicated in kilograms on the packaging. If training is being done for the first time, then you should use a tape for beginners.
These are the main points associated with buying an elastic band. The success of your training depends on the right accessory.
Taking the leg back
Place a resistance band around your ankles. Keeping your hands at chest level or on your hips, transfer your weight to your left leg and take your right leg back about 20-30 cm from the floor, lowering your foot only to the tips of your toes. During the exercise, keep your abs and buttocks tense, keep your back straight, and your knees should be pointing straight. You should feel good resistance in the elastic band. Do the set 20 times, then change legs and repeat the same.
To make the training even more effective, also add leg abduction to the side and diagonally to the back swings. These exercises with elastic bands will help you work out the back of your thighs and tighten your buttocks.
Benefits for the back and spine
Exercising on sports equipment is not for everyone. Heavy loads are accompanied by injuries and can harm the health of the trainee under certain circumstances. But training with a back band is a different matter. They are safe and help:
- strengthen ligaments, improve joint mobility;
- normalize blood pressure;
- prevent the development of joint pathologies (especially in older people);
- develop correct posture;
- restore muscle activity in the post-traumatic period;
- lose weight by toning muscles;
- gain strength, endurance, elastic body and, as a result, self-confidence.
Who is suitable for exercising with an elastic band?
It is recommended to perform exercises with this sports equipment:
- school-age children in order to form correct posture and develop the musculoskeletal system;
- for beginners and experienced athletes;
- people with poor health (those with back problems);
- anyone who has recently suffered a musculoskeletal injury.
You should select the load based on your own preferences and strengths. There is no need to overexert yourself. After all, the purpose of performing exercises with an expander for the back is not to harm, but to improve health.
Walking at an incline
Place the elastic band around your ankles. Stand with your feet shoulder-width apart. Bend your knees a few centimeters, bend your arms at chest level, and lean your torso forward, as shown in the example. Keep your abs and buttocks tight. Take 10 steps forward and 10 steps back. During the exercise, keep your back straight and your shoulders back.
Get started now! Motivation for losing weight
When to expect an effect
The first noticeable results from regular training with elastic circles can be noticeable after 1 month. Although this period of time entirely depends on the initial level of physical readiness and regularity of exercise.
Elastic bands for sports training at the initial stages are able to provide the required level of load to obtain results. The list of available exercises is very large, and the cost of the equipment itself is affordable. The combination of these two factors makes elastic rings and loops very popular among girls and women.
Squats with leg abduction
Secure the elastic band on your hips, just above your knees. Stand with your feet shoulder-width apart and keep your hands at chest level or on your hips. Bend your knees, push your buttocks back and do a deep squat. Step back and step your right leg out to the side, keeping your knee straight, then lower your leg to the floor. Repeat the squat again, but this time repeat the trick with your left leg. Do 20 reps, alternating both legs.
Exercise "shell"
Place the band just above your knees. Lie on your side, resting your head on the hand that is closest to the floor, or supporting it with your hand bent at the elbow, as shown in the example above. Raise your legs to hip height, keeping your knees flat on the floor. Keeping your legs together, begin to move your top knee toward the ceiling and slowly lower it down without crossing your legs (the knee should be suspended). Do 20 reps and then switch sides. This is a good exercise to warm up before doing lunges or squats.
Types of expanders
How to choose the right projectile? To do this you need to know the main differences:
- Universal expander. There are different types and differ in the number of stretching parts that regulate the tension force. They are used for training the legs, arms, and shoulder girdle. Can be either latex or silicone
- Expander "Butterfly"
- Lateral expander for legs. It is a round elastic band that is equipped with a cuff to stabilize the feet.
- Elastic tape. Available with or without handles. The more familiar variety is without handles, the ends are simply wrapped around the palms. This device allows us to significantly complicate
Raising legs on all fours to the side
Place the elastic band slightly above your knees. Get on all fours, placing your knees hip-width apart and your hands exactly shoulder-width apart. Your knees should be bent at right angles and your hips vertical. Without moving your hips or changing the position of your pelvis, move your left knee to the side, keeping it bent. Slowly return your leg to the starting position. Repeat 20 times and then repeat the same on your right leg.
What is a fitness band
The projectile is a closed or straight piece of elastic material - latex, rubber, rubber. There are several types.
- A classic fitness elastic band is a circle-shaped band of small width (4-6 cm) and length (25-30 cm). Usually made from latex. Sold in sets of 3-5 pieces, the items in the set differ in load. The thicker the material, the more effort must be applied to stretch the projectile. The resistance of the thinnest tape in the set is approximately 5 kg, the thickest - up to 25 kg.
- A tape expander is a dense closed rubber with a length of 100 to 140 cm. Usually made of rubber, it is characterized by high elongation and load. The minimum resistance is 30 kg, the maximum is up to 80 kg. Used primarily for pull-ups, push-ups, and deadlifts.
- Fitness tape is an elastic latex or silicone wide tape. Length from 100 to 150 cm, width - at least 15 cm. Resistance depends on the thickness of the material. These bands are universal and suitable for any workout.
The equipment has gained wide popularity and is used both in gyms and for home workouts. The main advantage is complete safety. Everyone regulates the degree of load independently, so the risk of injury tends to zero.
Raising legs on all fours back
Secure the elastic band around your left foot and right ankle as shown above. Get into a pose on all fours with your knees level with your pelvis and your arms extended exactly shoulder-width apart. Raise your left leg up, bent at the knee. Hold it in this position for 2 seconds (longer if you can), and then return it to the starting position. Continue this 20 times, then change legs and repeat again.
Rubber band for training - features
Resistance bands can be used for strength training, stretching and flexibility exercises, and Pilates classes.
The main features of this sports equipment are:
- Can be used even at home.
- No special preparation is required before performing the exercises.
- Ease.
- Almost all muscle groups can be worked.
- You can purchase any level of elasticity, therefore, choose the appropriate load for yourself.
- It is considered a universal option for recovery after childbirth.
- An opportunity to strengthen your back in a short time, achieve stretching, and also remove problem areas.
Also the most important feature is the ability to independently develop and invent exercises that are suitable for specific physical training.
