Weight training, cardio, and circuit training are prominent exercise types that we've all heard about. Today, we'll talk about resistance band workout, which is a lesser-known training strategy. Resistance band exercises for the body are also an intriguing and beneficial option for all gym-goers out there.

This is what you need if you travel a lot and it interferes with your gym routine and prevents you from meeting your physical obligations. If you don't have any dumbbells or other gym equipment, resistance band exercises are a good alternative to weight training. It only requires one piece of equipment, of course, a "resistance band," which you can simply bring with you wherever you go.

You might be wondering how we can exercise our muscles with just a band, but fear not, we've got you covered. We'll go through different workouts you can do with this, along with the necessary instructions and which muscles it targets.

Resistance Band Exercises for Body

Before we get into all exercises and directions, let's go through what to look for when buying a resistance band. They come in a variety of sizes, shapes, and elasticities. Buy two sizes, a small and a medium, based on your body size, as various body areas require different sizes to expand comfortably.

Also, bear in mind the intensity of your workout while checking the elasticity. Finally, it is not expensive, so invest in a high-quality, long-lasting band. Now, let’s begin with the exercises, shall we?

1. Resisted Push Up

Targeted area – Chest, arms, abs, back

• Stretch the resistance band over your upper back and shoulders with one end in each hand, and keep the band under your armpits.
• Put your feet together and hold the ends of the band in place with your hands in a push-up posture.
• To begin, lower your body and complete a full push-up and press up. That counts as one rep.

Remember that you can adjust the resistance of the band by shortening or lengthening it beneath your hand. To avoid scratches from the band, cover your body with a towel where the band is stretching.

Also read: Stamina Exercises to Build Endurance

2. Triceps Press

Targeted area- Triceps, abs, upper back

• Sit tall with your knees slightly bent and your feet looped in the band. Focus on bending elbows in by sides while holding the band with palms facing down, engaging back muscles.
• Tighten your abs, lean forward with your upper body, and stretch both arms behind your body, maintaining your spine naturally arched.
• Return to your original starting position. That counts as one rep.

When stretching your hands, concentrate on exerting resistance when it is behind your body to train your triceps.

3. Resistance Chest Flies

Targeted area – Chest, arms

• Be in a standing position, hold the resistance band in both hands at chest height, arms straight out to the sides, and the band behind your back.
• Keep your elbows up and strain your chest muscles as you press the band straight out in front of you, bringing your hands together with your arms completely extended.
• Return to the starting position slowly. That counts as one rep.

For simplicity, try to copy the butterfly exercise that you do with a piece of equipment in the gym for your chest workout.

4. Resistance Bicep Curls

Targeted area- biceps, arms

• Stand shoulder-width apart on the band, then lift both handles to your sides and curl the bands up, squeezing the biceps at the top.
• Maintain a strong core and stiff glutes.
• To get the most out of your curl, try not to swing your back into it. Instead, keep the movement in your biceps.

Bicep curls assist you in creating bigger and stronger arms; nevertheless, don't overdo it or, your hands may get sore.

5. Shoulder Press

Targeted area - Shoulders, arms

• Stand on the band and grab it with both hands at chest height to hold it. Inhale deeply, strengthen your core, and lift your arms straight up, elbows locked.
• Slowly lower them after a little pause. Make the eccentric action - the lowering phase – as difficult as possible to train as many muscle fibres as possible over your entire shoulder.
• Like with the machines in the gym, if you don’t put maximum resistance from your end and leave it to the equipment, you will not get the maximum benefit from it.

Training your shoulders is not so easy without gym equipment because it’s hard to hit those muscles with a home workout, but a resistance band enables it.

Also read: Simple Bicep Exercises

6. Resistance Squats

Targeted area – Legs, glutes, hamstrings

• Place your feet slightly wider than shoulder-width apart on the resistance band, then raise the end of the band up to rest on the outside of your shoulders. 
• Lower yourself into a squat, keeping your chest high and your knees over your toes, hips slightly outside. 
• Then return to the beginning position by pushing up. That's one rep.

This is easy to learn as you basically have to do squats with a resistance band applying pressure to your body. Resistance band exercises are those that we would normally do with a dumbbell, but in this, we do it with a band instead.

7. Band Row

Targeted area- Back, arm

• Sit with your legs straight and your knees slightly bent. Place the resistance band behind your feet and extend the other end towards your waist or chest.
• Your upper back will be influenced if you draw the band towards your lower abdomen, and your lower back will be impacted if you pull it upwards towards your chest.
• One rep is to exhale and draw your elbows behind you in the row and then back.

This resistance band workout will tone up your back excellently, and if you're interested in learning more about the structure of back muscles and how to train them.

Also read: How to Use An Exercise Ball for Abs

Conclusion

These resistance band exercises for the body guide include at least one exercise for each major muscle group in your body, from shoulders to legs. You can employ these body shape-up exercises to fulfill those previously hindered responsibilities by your inability to attend the gym. It'll be much more useful with the global epidemic, so why not include it in your inventory?

There are certain disadvantages to this, such as the fact that it can create body burn if not used properly and that it has fewer options in terms of exercises than a typical gym, but it is still valuable and going to work out for everyone.

Also Read: Gym Or Fitness To Get Back In Shape