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If you’re looking for a way to get stronger and more flexible, you should try resistance band exercises for beginners. Band exercises are perfect for beginners because they are easy to follow and don’t require any specialized equipment. You will be able to tone your body and get stronger by using resistance bands in your workouts.
What Are Resistance Bands?
Resistance bands are long, stretchy bands that come in different levels of resistance. They are often used in physical therapy to help people recover from injuries. However, resistance bands can also be a great tool for strength training.
Resistance bands for women are great for sculpting hard-to-reach places like the inner thighs and upper arms. They are also a great way to add resistance to bodyweight exercises like squats and lunges.
How Do I Choose the Right Resistance Band?
The level of resistance you need will depend on your fitness level. If you are a beginner, start with a light band. As you get stronger, you can move up to a heavier band.
Benefits of Band Exercises
Band exercises offer a number of benefits, including:
–Improved Strength and Flexibility: Band exercises can help to improve your strength and flexibility.
–Toned Body: Resistance bands are a great way to tone your entire body.
–Injury Prevention: Band exercises can help to prevent injuries by strengthening the muscles and joints.
–Affordable: Resistance bands are a very affordable piece of workout equipment.
–Portable: Resistance bands are very portable and can be taken with you wherever you go.
8 Resistance Band Exercises for Beginners
Below you will find a full body resistance band workout. It is perfect for beginners and we break down different beginner friendly variations of each movement. This workout can be done at home with just a few pieces of equipment.
Squats
Squats are a great way to tone your legs and butt. To do a squat with a resistance band, place the band around your ankles and stand with your feet hip-width apart. Slowly lower your body down into a squat position. Be sure to keep your knees behind your toes as you lower down. To make this exercise more challenging, you can hold onto a chair or wall for balance.
Band Walk
Band walks are a great way to tone your inner thighs and glutes. To do a band walk, place the band around your ankles and stand with your feet hip-width apart. Step to the side with one leg, then follow with your other leg. Be sure to keep your knees behind your toes as you step. To make this exercise more challenging, you can hold onto a chair or wall for balance.
Chest Fly
The band chest fly is a great exercise for beginners who want to work on their chest muscles. This exercise can be done with dumbbells, barbells, or resistance bands. To do the chest fly, start by lying on your back on a flat surface. If you are using a resistance band, loop it around your hands and hold it in place. Slowly raise your arms up until they are level with your chest. Then, lower them back down to the starting position. Repeat this exercise 10-15 times for best results.
The chest fly is a core part of any resistance band chest workout and is great for beginners.
Lunges
Resistance band exercises are a great way to get started with strength training. They’re gentle on your joints, and you can do them anywhere, without any special equipment. Lunges are a simple but effective exercise that works your legs, hips, and glutes.
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To do a lunge, stand with your feet shoulder-width apart and place a resistance band around your ankles. Step forward with one leg and lower your body until both knees are bent at 90-degree angles. Return to the starting position and repeat with the other leg. Do two sets of 10-12 repetitions on each leg. As you get stronger, you can increase the number of repetitions, or add weight by holding dumbbells in each hand.
Glute Bridges
Glute bridges are a great way to tone your butt and legs. To do a glute bridge, lie on your back with your knees bent and feet flat on the ground. Place a resistance band around your thighs, just above your knees. Squeeze your glutes and lift your hips off the ground until your thighs and torso are in line with each other. Hold for two seconds, then slowly lower your hips back to the starting position. Repeat for 10-12 repetitions.
Bicep Curls
Resistance band exercises are a great way to tone your muscles without using weights. They’re also perfect for beginners who may not be ready to jump into a full-blown weightlifting routine. Bicep curls are a classic resistance band move that targets the upper arms.
To do a bicep curl with a resistance band, start by standing on the center of the band and holding the ends in each hand. Curl your hands toward your shoulders, keeping your elbows close to your sides. Slowly release back to the starting position. You can also do bicep curls seated or lying down. Resistance bands come in different levels of resistance, so choose one that provides enough challenge without being too difficult. Aim for 12-15 repetitions of the exercise. As you get stronger, you can increase the number of reps or move up to a higher level of resistance.
Shoulder Presses
Shoulder presses are a great exercise for beginners. They work the shoulder muscles, which are important for maintaining good posture and balance.
To do a shoulder press, stand with your feet shoulder-width apart and your knees slightly bent. Hold the Resistance Band in both hands, with your palms facing forward. Bend your elbows and bring the Resistance Band up to your shoulders. Then, press the Resistance Band overhead until your arms are straight. Return to the starting position and repeat. You can increase the difficulty of this exercise by holding the Resistance Band in one hand instead of two.
Tricep Extensions
Tricep extensions are a simple but effective exercise that can be done with a resistance band. They are great for toning the back of the arms.
To do tricep extensions, start by standing on the center of the band and holding the ends in each hand. Then, lower your hands behind your head, keeping your elbows close to your ears. From there, extend your arms straight up, and then return to the starting position. This exercise primarily works the triceps, but it also engages the shoulders and upper back. If you’re new to resistance training, start with a light band and perform 10-15 reps per set. As you get stronger, you can increase the resistance of the band and/or the number of reps per set.
Wrapping Up
Resistance bands are a great way to tone your muscles and improve your strength and flexibility. These resistance band exercises for beginners are perfect for because they’re easy to use and relatively inexpensive. You can find resistance bands at most sporting goods stores, or online. Start with light resistance and gradually increase the difficulty as you get stronger. Be sure to warm up before you start your workout, and cool down when you’re finished. Remember to listen to your body and stop if you feel any pain. With a little practice, you’ll be a pro in no time!
