Many girls have long since switched from classes in the gym to training with elastic bands at home, because the effectiveness of the latter surprises even the most avid fitness enthusiasts. In our material we have collected the best exercises with the most affordable sports equipment.
A great option to keep your body in good shape without going to the gym is classes with a fitness elastic band. This sports equipment helps to provide not only strength, but also cardio load, while it does not require a lot of space to perform exercises. Together with Natalia Sulyanova, a model and fitness trainer, co-founder of the SmithFit seamless women’s sportswear brand, we are analyzing top exercises with a fitness elastic band that will help you put yourself in order at home.
Types of fitness rubber bands for training
A fitness elastic band is an elastic band closed in a ring. Previously, this sports accessory was made only of rubber, was quite tough, could rub the skin and shift clothes, which could negatively affect the training process. Now fitness elastic bands are made of different materials, there are even fabric options.
There are the following types of fitness elastic bands according to the degree of resistance:
up to 5 kg – yellow, orange, light green;
up to 8 kg – bright red;
up to 12 – blue, blue, dark green;
up to 18 kg – rich dark blue and red;
more than 19 kg – black.
There are other options. Pay attention to the designations when purchasing a fitness elastic band in the store.
The benefits of training with fitness bands
With this sports accessory, you can work out all muscle groups without leaving home. The elastic band for fitness is universal, replaces a whole set of simulators and practically does not wear out. Advantages of using fitness elastic bands:
they make it possible to increase the load on the muscles, using only the resistance of their own body (without additional weight and simulators);
increase the number of calories burned ;
easily replace dumbbells of different types;
thanks to different degrees of rigidity, they allow you to easily adjust the load;
they make it possible to study effectively at home;
they take up little space.
Sports at home: top exercises with a fitness elastic band
It is enough to devote up to 40 minutes a day to training at home to achieve excellent results. The following exercises are the best for putting the body in order and keeping it in good shape. For the best effect, it is necessary to do 4 approaches (or 4 circles).
Withdrawal of legs
Place a fitness elastic band over your knees. Rest your elbows on any elevation suitable for height (chair, sofa, ottoman, bed). Get on your knees. Pull each leg 20 times first forward and then back.
Stand up straight, secure one edge of the fitness elastic band under your foot, and hold the other with both hands. Put the leg free from the elastic band back a little. Now lean forward, the back is straight, the trunk falls horizontally. Return to the starting position. Repeat 30 times on each leg.
Lifting the leg on all fours
Fix the elastic band just above the knees, get on all fours. Knees — at the level of the pelvis, hands under the shoulders and shoulder width. Lift one leg, bent at the knee, up, stay in this position. Look straight ahead, don’t tilt your head. Return the leg to the starting position. Repeat the exercise with the other leg. It is necessary to perform 20 repetitions for each leg.
Pull on each arm
Step on the fitness elastic band with your left foot, take the other end of it with your left hand. Stretching and pulling the elastic band, squat. It is necessary to perform 20 repetitions for each hand.
Leg dilution lying down
Put the mat down, lie on your back with your knees bent. The arms lie along the body. Place the elastic band just above the knees. Start shifting and spreading your legs, feeling the tension of the elastic band. Do it 30 times.
Take a lying position on your back. Bend your knees. Place a fitness elastic band over your knees. The arms lie along the torso. Exhaling, lift the pelvis and squeeze the buttocks. Freeze at the top for a while, and then slowly lower the pelvis to the starting position as you inhale. Do it 30 times.
Lifting the pelvis with the leg
Lie on your back. Put the legs bent at the knees on the full foot. Place the fitness elastic band just above your knees. Hands at the sides. As you exhale, slowly lift your pelvis and one leg, squeezing your buttocks. The shin of the raised leg should be parallel to the floor. Stay in this position. Inhale, slowly lower the pelvis and leg to the starting position. Do the same exercise with the other leg. It is necessary to do 30 repetitions for each leg.
You will need
Fabric fitness elastic bands Hip Resistance Bands (view on the website)
Model and fitness trainer, co-founder of the seamless sportswear brand SmithFit.