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March 30, 2023 3 min read

Resistance bands are versatile equipment that can help you build strength, tone muscles, and improve your overall fitness level. You can use them to target specific muscles or incorporate them into full-body workouts.

But did you know they are also beginner-friendly? Let’s discuss the top five resistance band workouts for beginners to build strength and tone muscles.

1. Bicep Curls 

Bicep curls are a classic exercise that targets the front of your upper arm. To perform a bicep curl with resistance bands:

  • Start by standing on the band with your feet shoulder-width apart.
  • Hold the band's handles with your palms facing up and elbows at your sides.
  • Slowly curl the handles towards your shoulders while keeping your elbows stationary.
  • Lower the handles back down to your sides and repeat for 10-12 reps.

2. Tricep Extensions

Tricep extensions target the back of your upper arm. To perform a tricep extension with resistance bands, follow these steps:

  • Stand on the band with your feet shoulder-width apart. 
  • Hold the handles of the band with your palms facing down and your elbows at your sides.
  • Then, extend your arms slowly behind you, keeping your elbows stationary.
  • Lower your arms back down to your sides and repeat for 10-12 reps.

3. Squats

Known as a compound exercise, squats target your legs, glutes, and core. You can incorporate resistance bands by following these steps:

  • Place the band around your thighs, just above your knees.
  • Stand with your feet shoulder-width apart and your toes pointing forward.
  • Slowly squat down as if you were sitting in a chair, keeping your chest up and your knees behind your toes.
  • Return to standing and repeat for 10-12 reps.

4. Lunges

If you want to work out your legs, glutes, and core, lunges are for you. To perform a lunge with resistance bands, you can:

  • Start by placing the band around your thighs, just above your knees.
  • Stand with your feet hip-width apart and step forward with your right foot.
  • Lower your body down until your right thigh is parallel to the ground and your left knee is hovering just above the floor.
  • Push off your right foot to return to standing and repeat on the other side.
  • Complete 10-12 reps on each side.

5. Chest Press 

The chest press targets your chest, shoulders, and triceps. You can incorporate resistance bands in this workout by:

  • Attach the band to a sturdy anchor point, such as a door or a pole.
  • Stand facing away from the anchor point with the band in your hands at chest height.
  • Slowly push the band away from your chest, keeping your elbows slightly bent.
  • Return to the starting position and repeat for 10-12 reps.

Conclusion

Resistance bands are a great tool for building strength and toning muscles, especially for beginners. The five exercises listed above are only some of the many workouts you can do with just a resistance band, and you can modify them to fit your fitness level. Incorporate these exercises into your routine to see improvements in your strength, flexibility, and overall fitness level.

If you are looking for high-qualityresistance bands for exercises, check out POWERBANDS®. We offer a wide selection of bands made of different materials and designed for various types of workouts. Check out our collection today.


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