Elastic Band Exercises

Elastic Band Exercises provide resistance training by simply increasing the resistance as the band is stretched. The increase in resistance provides a progressive stimulus to the muscle to build strength and assist in increasing lean muscle mass.

Elastic bands can simultaneously work single or multiple muscle groups and joints at one time, increasing the functionality and efficiency of each exercise. Elastic band exercises do not rely on gravity (i.e. like free weights); instead the resistance is derived from the length that the band is stretched.

Multiple exercises can be performed using a single elastic band which allows workouts to be extremely quick and efficient. The resistance of each elastic band is denoted by the color of the band.

As the individual’s strength and endurance increases they simply perform the same exercise with a different color elastic band, thus increasing the resistance and the difficulty of their workout.

As stated by the American College of Sports Medicine, strength training is an important part of any well-rounded exercise program and research has shown that elastic band training, in as few as six weeks, can increase strength by 10 to 30 percent. Additional benefits of training with elastic bands include increased muscle mass, strength, endurance, and body fat loss. Finally, using elastic bands for strength training for the legs can improve balance, gait, and mobility.

One of the advantages of elastic bands is their portability, affordability, and versatility. Elastic bands provide multiple movements and angles of motion, and therefore, work multiple joints and planes in the traditional standing position (instead of a sitting position on a strength training machine). This, in turn, promotes core training. Elastic bands are also ideal for simulating whole-body, multiple-joint movements of common movements like throwing, lifting, jumping, and running. In addition, elastic bands can be used to perform flexibility and balance exercises, or to simulate sport specific movements.

Below you will find all of the elastic band training exercises categorized by muscle group. Simply locate the specific muscle group that you wish to exercise using elastic band exercises and a list of all exercises under the specific muscle group will be displayed. Each specific exercise will list the required equipment that is necessary to perform the exercise, the benefits of the exercise, the typical number of sets and repetitions for the exercise, and a step-by-step set of instructions on how to correctly perform the exercise. All of the exercises under this section are elastic band exercises.

Back Exercises

Standing Back Rows

This exercise targets the middle and latissimus dorsi muscles of the back. This exercise requires portable elastic bands and a sturdy pole to perform. Recommended frequency: perform this exercise two to four times per week.

Biceps Exercises

One Arm Biceps Curls

This exercise requires an elastic band to perform. This exercise targets the biceps muscles. The level of difficulty can be modified by varying the slack in the elastic bands. Recommended frequency: perform this exercise one to three times per week.

Two Arm Biceps Curls

This exercise is performed using an elastic band. This exercise targets both biceps muscles at the same time. The difficulty varies based on the slack in the elastic bands. Recommended frequency: perform this exercise one to three times per week.

Chest Exercises

Standing Chest Press

This exercise targets the pectoral muscles and requires an elastic band and a pole. This exercise is of moderate difficulty and can be varied by standing further from the pole. Recommended frequency: perform this exercise two to four times per week.

Gluteals Exercises

Gluteals Kickbacks

This exercise focuses on working the gluteals and requires only an elastic band to perform. This exercise is easy to perform. Recommended frequency: perform this exercise one to five times per week.

Hips/Thigh Exercises

Outer Thigh Raises

This exercise focus on the muscles in the hip and the upper thigh areas. An elastic band is required to perform this exercise and it is considered fairly easy to perform. Recommended frequency: perform this exercise two to four times per week.

Squats

This exercise is fairly easy to perform and requires only an elastic band to perform. This exercise works the hips, gluteals, and quadriceps muscles. Recommended frequency: perform this exercise two to three times per week.

Shoulders Exercises

Bent Over Rear Deltoids Raises

This exercise focuses on working the posterior deltoids and is of moderate difficulty. The exercise requires a portable elastic band to be performed. Recommended frequency: perform this exercise two to four times per week.

Front Deltoids Raises

This exercise focuses on working the anterior deltoids and is of moderate difficulty. This exercise requires only an elastic band to perform. Recommended frequency: perform this exercise one to five times per week.

Military Press

This exercise works the entire deltoids area and requires an elastic band to perform. The level of difficulty is moderate. Recommended frequency: perform this exercise two to four times per week.

One Arm Deltoids Raises

This exercise targets the medial deltoids muscles and exercises one side at a time. The exercise is of moderate difficulty. Recommended frequency: perform this exercise two to four times per week.

One Arm Military Press

This exercise requires an elastic band and focuses on working the entire deltoids area. This exercise varies in difficulty in relation to the tension of the elastic band. Recommended frequency: perform this exercise two to four times per week.

Standing Rear Deltoids

This exercise is of moderate difficulty and is performed with an elastic band. This exercise targets the posterior deltoids muscle group. Recommended frequency: perform this exercise two to four times per week.

Two Arm Deltoids Raises

The level of difficulty when performing this exercise is moderate. This exercise works the entire deltoids area and requires only an elastic band to perform. Recommended frequency: perform this exercise two to four times per week.

Upright Deltoids Rows

This exercise targets the trapezius and deltoids muscle groups and is of moderate difficulty to perform. This exercise requires an elastic band to perform. Recommended frequency: perform this exercise two to four times per week.