Incorporating resistance bands into your regular exercise routine effectively strengthens your muscles while burning even more calories. These versatile tools are easy to use, lightweight, inexpensive, and safe for almost anyone. They also offer a variety of resistance levels, allowing you to make your workout more challenging as your strength and endurance improve. There is no better time to add resistance bands to your home gym with all these advantages. To get started, try this short resistance band workout for beginners below.
1. Shoulder Rolls
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core, lift your shoulders upward, then roll them back until you feel resistance in your shoulder blades. Relax and lower your shoulders to the starting position. Repeat the movement. Start with 1 set of 5 repetitions in each direction.
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2. Arm Raises
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core and raise both arms overhead. Lower your arms to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
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3. Standing Twists
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Extend your arms at your sides at shoulder height and place your hands on your shoulders. Engage your core and rotate your upper body to one side, keeping your hips locked in the forward position. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 5 repetitions on each side.
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4. Knee Drive to Leg Extension
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place one hand on a wall or the back of a chair for balance if needed. Engage your core. Drive one knee up to hip- height. Lower your leg to the starting position, then extend the same leg behind your body. Return to the starting position and repeat the sequence of movements. Start with 1 set of 5 repetitions on each side.
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5. Front Raises
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Step on the center of the resistance band with one foot and hold the end of the band in one hand with your palm facing downward. Engage your core and lift your arm up to shoulder height in front of your body. Lower your arm down to the starting position and repeat the movement. Start with 1 set of 5 repetitions on each side.
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6. Side Steps
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Step on the center of the band with both feet and hold the ends of the band in each hand with your palm facing inward. Engage your core and take a big step to one side. Repeat the movement in the opposite direction. Start with 1 set of 5 repetitions on each side.
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7. Bent Over Rows
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Step forward with one foot to stagger your stance and step on the center of the band with your front foot. Hold the ends of the band in each hand with your palms facing inwards. Engage your core and hinge through your hips to bend your upper body forward. Pull both arms back in a rowing motion, keeping your elbows 30 to 45 degrees away from your body. Lower your arms to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
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8. Bicep Curls
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Step on the center of the band with both feet and hold the ends of the tubing in each hand with your palm facing outward. Engage your core, keep your upper arms aligned with your torso, and bend your arms to bring the tubing handles to shoulder height. Lower your arms to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
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9. Tricep Kickbacks
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Hold the middle of the tubing in one hand and bend your arm to anchor your hand to your chest. Hold a tubing handle in your opposite hand. Engage your core and hinge through your hips to bend your upper body forward, align your upper arm to your torso and bend your elbow to 90 degrees. Straighten your arm, extending it slightly behind your body. Bend your arm to return to the starting position and repeat the movement. Start with 1 set of 5 repetitions on each side.
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10. Knee Lifts
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place one hand on a wall or the back of a chair for balance if needed. Engage your core and lift one knee to hip height. Lower your foot to the starting position and repeat the movement on the opposite side. Start with 1 set of 5 repetitions on each side.
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11. Back Stretch
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands on your hips, engage your core, and slowly arch your mid-back as you look upward. Hold this position for several deep belly breaths. Relax and return to the starting position.
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12. Shoulder Stretch
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Extend your arms in front of your body and clasp your hands together. Reach forward with both arms, round out your mid back, and lower your head downward. Hold the position for several deep belly breaths. Relax and return to the starting position.
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13. Cross Body Stretch
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core and reach across your chest with one arm. Use your other hand to pull your arm closer to your body to intensify the Stretch. Hold this position for several deep belly breaths. Relax and return to the starting position. Repeat the movement on the opposite side.
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These simple resistance band exercises are a great way to get started. Of course, if you find this routine too difficult, go through the movements using only your body weight. As your strength improves, try increasing the resistance of your band or increasing the number of repetitions you perform. Resistance tubing can be purchased in most sporting goods stores or via your favorite online suppliers.
Now that you've mastered some simple resistance exercises, it's time to take the next step. Click here to learn even more about great resistance band exercises.
