Strength training with an expander: exercises for all muscle groups.

Published 7 months ago

Rubber expander bands are a wonderful invention that can provide full load on all muscle groups. Of course, with the help of such a band you will not pump up a mountain of muscles, but it is quite suitable for complicating functional exercises with your own weight. In this article we will show 22 exercises with expanders, which will be enough for several different workouts.

For the exercises presented below, both rubber bands and regular expanders with handles are suitable - choose what is more convenient for you.

Some of the exercises below need to be performed with short resistance bands. If you don't have these, just skip these exercises. I tried to do them with long ribbons, but it was very inconvenient, almost impossible.

As for the resistance of the bands, choose the load according to your capabilities. Aim for three sets of 10–15 repetitions of each exercise. For training to be effective, the last repetitions must be difficult.

Upper body exercises

Bicep curls

Step on the resistance band with both feet.
Take the loops in your hands.
Stretch the expander by bending your elbows.

Triceps exercise

Step on the expander with both feet, close to your heels.
Stretch the resistance band behind your back and extend your arms above your head.
Bend your elbows, stretching the expander.

Resistance push-ups

Pass the expander behind your back, take the ends in both hands and stand in a prone position.
While pressing the ends of the expander to the floor, perform regular push-ups.

Bent over arms raise

Step on the resistance band in the middle and grab the loops or handles with both hands.
Place your feet shoulder-width apart, slightly tilt your body forward with your back straight.
Spread your arms to the sides, stretching the expander.
Lower your arms and repeat.

One arm abduction

Hook the expander onto a horizontal bar post or door handle.
Extend your right arm in front of you and grasp the resistance band. The angle between the shoulder and chest should be 90 degrees.
Move your arm to the right so that it is level with your chest, do not move it further behind your back.
Bring your hand back and repeat.
Perform the exercise on your left hand.

Bent over expander row

Stand on the expander with both feet and grab the loops or handles.
Bend your knees slightly and tilt your body, keeping your back straight.
Bend your elbows and move them back.
Try to pull the expander using your back muscles, not your arms.

Arm spread lying on stomach

Lie on your stomach.
Place the expander under your stomach, and take the loops or handles in both hands.
Stretch the expander with your hands, lifting your body.
For best results, hold the upper position for a few seconds.
Return to starting position and repeat.

Removing your arms behind your back

Stand in the middle of the expander, grab the loops or handles, keep your feet together.
Place your arms straight behind your back.
Return your hands to the starting position and repeat.

Standing chest press

Hook the resistance band at or above your lower back.
Turn your back to him and grab the loop or handle.
Take a small lunge forward while pulling on the expander.
Raise your arm with your elbow bent to chest level (no higher!).
Extend your arm in front of you, pulling on the expander.
Return your arm to a bent position.
Repeat the exercise.

Bench press

Pass the resistance band under the bench, lie down on it and grasp the loops or handles of the resistance band in both hands.
Starting position: arms bent at the elbows, the angle at the elbow is 90 degrees.
Straighten your arms in front of you, do not straighten your elbow all the way.
Return to the starting position.

Core strengthening exercises

Alternating leg raises

Lie on the floor, grab the expander in the middle, place your legs in the loops.
Raise your body so that your lower back remains pressed to the floor.
Overcoming the resistance of the elastic band, raise your knees one by one.

"Woodcutter"

Place your feet slightly wider than your shoulders, step on one end of the expander with your left foot, and grab the other end with both hands.
Bend towards the leg under which the expander is located, keeping your back straight.
As you straighten up, pull the expander diagonally, to the right and up, until your hands are above your right shoulder, above your head.
Return to the left leg bend and repeat the exercise.
Repeat on the other side.

Side plank with resistance

Hook the resistance band around your feet, twist the two ends and grasp the loops or handles in both hands.
Stand in a prone position - a plank.
Raise one arm and, stretching the expander, move into a side plank.
Return to the starting position and repeat on the other side.

Exercises for legs and buttocks

Squats with an elastic band

Step on the band and place your feet shoulder-width apart.
Take the loops of the expander in your hands. To make it more comfortable to hold, pass the expander behind your shoulders and hold it in bent arms, as if placing it on your shoulder.
Do a squat. The back is straight, the pelvis is pulled back, the knees are slightly turned outward.
Straighten up while stretching the expander.
Repeat the exercise.

Lying knee bend

Hook the resistance band onto a stand close to the floor.
Insert your ankle into the loop and lie on your stomach.
Bend your leg at the knee, pulling on the expander.
Straighten your leg and repeat.

Leg extensions lying on your side

For this exercise you will need a short resistance band.

Connect your legs under your knees using an expander.
Lie on your side.
Spread your knees, overcoming the resistance of the expander.
Bring your legs together and repeat.

Steps with elastic band

Place a short resistance band on your legs at the ankles or tie them with a long one.
Perform sideways steps while stretching the expander.
Perform the exercise in the other direction.

Lunges with resistance

Step on the resistance band with one foot.
Grab the loops or handles with both hands and place them behind your shoulders.
Lunge forward.
Squat in place without putting your foot down.
Repeat on the other leg.

Single leg squats

Hook the resistance band onto the counter.
Place one leg in the loop, the loop should be just above your knee.
Raise your other leg, bending it at the knee.
Do squats on one leg. The knee should be slightly turned outward.
Repeat the exercise on the other leg.

Lying leg straightening

Lie on your back, place the resistance band over your foot and grab the loops with both hands.
Pull your knee towards your chest.
While stretching the expander, straighten your leg.
Return to starting position and repeat.

Taking your legs back on all fours

Get on all fours and put a resistance band on one leg.
Grasp the other end of the resistance band with your hand and press it to the floor.
Raise your leg up, maintaining a right angle at the knee.