Toning Muscles with the Rubber Resistance Band

Elastic band exercises are ideal for toning the body without feeling physically exhausted, as well as for the harmonious development of the muscles, being recommended for both beginners and advanced, moving several groups of muscles at the same time, enhancing fat burning in just 20 minutes.

Elastic band exercises are ideal for toning the body without feeling physically exhausted, as well as for the harmonious development of the muscles, being recommended for both beginners and advanced, moving several groups of muscles at the same time, enhancing fat burning in just 20 minutes. Thus, for a complete toning, you can opt for dynamic exercises (realized standing up) or static (on the mattress)

There are many types of elastic straps and fitness extensors on the market at low prices. The secret is to know how to use such an accessory, even at home, with easy results.

Make a brief warm-up first, then 15-20 repetitions for each exercise.

Here are some examples of exercises for several muscle groups that can be performed with elastic bands:

1. Squatting on the back – exercise for the abs

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How to do it:

  • Hang the elastic band of stable support.
  • Lie down on your back with the tips of your legs trapped in her loop.
  • Your knees flexed at 90 degrees and your hands stretched next to your body.
  • Push the band up with the tips of both legs until you reach your knees near the chin and contracting the abdominal muscles.
  • Turn slowly to the starting position.

2. Push-ups with the resistance-band – Useful exercise for chest and arms

How to do it:

  • Place yourself in a normal pushup position, with the palms and toes of the feet on a flat surface.
  • Pass the elastic band over the neck and grab the ends under the hands, stretched out
  • Get down until you touch your lower chest, doing the pushup.
  • You can repeat as many times as you can, depending on your strength

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3. Exercise for back, arms, abs, and hips

How to do it:

  • Stand in a vertical position, with the legs apart, the toes of the legs facing sideways, holding one end of the strap in each hand, the arms around the body.
  • Raise your arms over your head and pull the band, then lower your right elbow and raise your right knee straight, trying to touch them. Stretch your left foot without touching the ground and repeat the movement 15 times on each leg.

4. Side elevations – for shoulders and arms

How to do it:

  • Hold the elastic band ends or handles in the hands and a foot over her middle.
  • Raise your arms to the shoulders, without bending them.
  • Descend them back.

5. Exercise for biceps

How to do it:

  • Stand straight with the right foot placed on the elastic strap in the middle of it, holding the ends of the band in your hands, wrapped around two dumbbells.
  • Holding the arms close to the trunk, turn the palms outward and bent the right elbow, bringing the dumbbell to the shoulder. Repeat the movement 15 times with each arm.


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6. Prevented bridge – exercise to strengthen the muscles of the buttocks and abs

How to do it:

  • Stand down on the mattress.
  • Tie your legs with the elastic band over your knees, not very tight.
  • Hold the hands stretched around the body and knees bent at 90 degrees.
  • Lift the hips until your shoulders, hips, and knees line up, contracting your buttocks and abdominal muscles.

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