20 exercises you can do with bodybuilding elastic bands to work different muscle groups in the body. Make sure you use appropriate elastic bands for your resistance level and maintain proper technique to avoid injury.
Upper body:
Bicep curls: Place one foot in the center of the elastic band and hold the handles. Do curls to work the biceps.
Triceps extensions: Attach the elastic to a stable surface, then grab the handles and perform extensions to work the triceps.
Rowing: Wrap the rubber band around a solid object and sit down. Pull the handles towards you to work the back.
Lateral raises: Step on the rubber band with your feet and hold the handles. Raise your arms at your sides to work your shoulders.
Assisted push-ups: Place the elastic band around your back and hold the handles in push-up position to help you perform push-ups.
Pull-aparts: Hold the elastic band in front of you, hands apart. Spread your arms to work your shoulders and upper back muscles.
Chest flys: Attach the rubber band to a low surface and hold the handles. Use fly movements to target the chest.
Lower body :
Squats: Place the elastic band under your feet and hold the handles over your shoulders to perform squats.
Lunges: Place one foot in the rubber band and the other back to perform lunges. Switch legs for balance.
Hip extensions: Tie the rubber band around your ankles and do lateral raises to work the hips.
Adductors: Tie the elastic around your ankles and perform adduction movements to work the inner thighs.
Leg extensions: Tie the elastic band around your ankles and perform standing leg extensions.
Whole body :
Deadlift: Walk on the rubber band and hold the handles. Use deadlifts to work the whole body.
Side plank: Tie the elastic around your feet and hold a side plank to work the obliques.
Burpees: Tie elastic around your feet and perform burpees for a complete cardio workout.
Reverse crunches: Lie on your back and tie the elastic band around your feet. Pull your knees towards your chest to work the lower abdominals.
Hip thrusts: Wrap the elastic around your hips and attach it to a fixed point. Perform hip thrusts to strengthen the gluteal muscles.
Mountain climbers: Tie the elastic around your ankles and perform mountain climbers for a complete cardio workout.
Plank rows: In plank position, hold the elastic with one hand and perform rows to work the arms and back.
Side jumps: Place the rubber band around your ankles and jump sideways to work coordination and leg muscles.
Be sure to follow a training program adapted to your fitness level and consult a health professional or personal trainer if you have any medical concerns or physical limitations.
