Get In Shape with Resistant Band: Beginner-friendly Exercises

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The concept of physical fitness has revolutionized over the years, as we move towards more versatile, customizable, and space-friendly workout regimes. Among all the workout equipment and tools introduced in the recent few years, resistance bands have really made their mark as effective, adaptable, and space-saving options. The addition of resistance bands into your regular fitness routine can help increase the functionality of your workouts, optimise strength training, and accelerate results, whether you are a beginner or a seasoned fitness professional.

Why Use Resistance Bands?

Resistance bands mimic the movement patterns and resistance of weight-based gym equipment. Yet, they are relatively safer and help to engage more muscle groups at the same time. The adaptability factor is quite high with resistance bands, making them convenient for any fitness level. Resistance bands are useful for both upper and lower body training, and they help to increase both your strength and flexibility.

The Different Types of Resistance Bands

There are various types of resistance bands designed to cater to different types of workout needs. These include:

Therapy bands: These are flat and thin strips, usually without handles, the gentlest form of resistance bands, used mainly for rehabilitation purposes.
Tube bands with handles: These are tubular, coming with plastic handles at each end. They are used for strength training.
Loop Bands: These are flat, circular bands that are ideal for lower body exercises.
Figure 8 bands: These are shorter in length and designed in a figure-eight format. They offer dual handles and are excellent for working the upper body.
Power resistance bands: These are thick, loop-type bands that offer the highest resistance level. They are suitable for advanced strength training.

In the following sections, we present a range of beginner-friendly exercises using resistance bands. Remember, the key is to start slow, maintain the correct form, and gradually increase the intensity as your strength and endurance improve.

Resistance Band Exercises for Beginners

Each of these exercises can be performed with any type of resistance bands, except where specified.

1. Bicep Curls

To perform bicep curls with resistance bands, stand on the band with your feet shoulder-width apart. Hold the band’s ends (or grips, if available) in your hands with the elbows bent and palms facing forward. Pull your hands towards your shoulders, slowly and with control. You will feel your bicep muscles working.

2. Squats

Resistance band squats are aimed at working your lower body, mainly the glutes, hamstring, and quadriceps. Stand on the resistance band (preferably a loop band) with your feet shoulder-width apart and hold the band near your shoulders, either by gripping the ends or looping it over your shoulders if possible.