These versatile bands provide adjustable resistance, making them suitable for all fitness levels.
That’s why I compiled five of my bestresistance bandworkouts to stay active and fit as you age.
These routines fire up different muscle groups and improve your overall strength, flexibility, and mobility.
Shutterstock
Work these seamless resistance band workouts into your fitness regimen, and you’ll be so happy you did.
Stay consistent, and enjoy the benefits of an active lifestyle at any age!
Keep reading for my five best resistance band workouts to stay active and fit.
Shutterstock
This resistance band workout focuses on targeting the muscles in your upper back, shoulders, and arms.
Resistance Band Rows
Secure the resistance band at chest height.
Grip the handles with your palms facing each other, and step back to create tension.
Shutterstock
Pull the handle toward your chest, squeezing your shoulder blades together.
Slowly return to the starting position, maintaining control.
Complete three sets of 10 to 12 repetitions.
Shutterstock
Resistance Band Chest Press
Anchor the resistance band behind you at chest height.
Hold the handles with your palms facing down and your arms extended.
Press the handles forward until your arms are straight in front of you.
Slowly return to the starting position, keeping tension on the band.
Complete three sets of 10 to 12 repetitions.
Resistance Band Bicep Curls
Stand on the resistance band with your feet hip-width apart.
Hold the handles with your palms facing up and your arms extended.
Curl the handles toward your shoulders, contracting your biceps.
Slowly lower the handles back to the starting position.
Perform three sets of 10 to 12 repetitions.
Resistance Band Squats
Place the resistance band under your feet, and hold the handles at shoulder height.
Lower into a squat position, keeping your chest up and your knees aligned with your toes.
Drive through your heels to return to standing, squeezing your glutes at the top.
Repeat the movement, maintaining tension on the band throughout.
Perform three sets of 10 to 12 repetitions.
Hinge at the hips, keeping your back straight, and lower the handles toward the ground.
Engage your hamstrings and glutes to return to the starting position, standing tall.
Repeat the movement, focusing on the hip hinge and maintaining tension on the band.
Complete three sets of 10 to 12 repetitions.6254a4d1642c605c54bf1cab17d50f1e
3.
Step one foot back into a lunge position, bending both knees to lower toward the ground.
Push through the front heel to return to standing, maintaining tension on the band.
Alternate legs and repeat the movement, focusing on controlled movements.
Perform three sets of 10 to 12 repetitions on each leg.
Resistance Band Wood Chops
Anchor the resistance band at shoulder height.
Stand perpendicular to the anchor point with your feet shoulder-width apart, and hold the handle with both hands.
Rotate your torso, and pull the handle diagonally across your body, mimicking a wood-chopping motion.
Return to the starting position with control, engaging your core throughout.
Perform three sets of 10 to 12 repetitions on each side.
Resistance Band Pallof Press
Attach the resistance band to a stationary object at chest height.
Stand perpendicular to the anchor point with your feet shoulder-width apart.
Hold the band with both hands at chest height, and extend your arms fully.
Maintain a strong core, and resist the band’s pull as you press it away from your body.
Return to the starting position with control, keeping tension on the band.
Perform three sets of 10 to 12 repetitions on each side.
Keep your body in a straight line from your head to your heels, and engage your core muscles.
Slowly return to the plank position, and repeat on the other side, alternating arms.
Perform three sets of 10 to 12 repetitions on each side.
This resistance band workout emphasizes stretching and mobility exercises to improve joint range of motion and muscle flexibility.
Hold the stretch for 15 to 30 seconds, then switch legs.
Lean forward slightly, pushing your hips forward until you feel a stretch in the front of your hip.
Hold the stretch for 15 to 30 seconds, then switch sides.
This resistance band workout offers a comprehensive full-body conditioning routine to improve strength, endurance, and cardiovascular health.
As you return to standing, press the handles overhead into a shoulder press motion.
Lower the handles back to shoulder height, and repeat the sequence.
Perform three sets of 10 to 12 repetitions.
Resistance Band Standing Rows
Stand on the resistance band with your feet shoulder-width apart.
Pull the resistance band up toward your shoulders.
Slowly release the tension, and lower your arms back to the starting position, maintaining control.
Perform three sets of 10 to 12 repetitions.
Resistance Band Bicycle Crunches
Lie on your back with a resistance band looped around your feet.
Lift your legs off the ground, and bend your knees to a 90-degree angle.
Alternate bringing your left elbow toward your right knee while extending the left leg straight.
Repeat on the other side, mimicking a bicycle pedaling motion while keeping tension on the band.
Perform three sets of 10 to 12 repetitions on each side.
