16 exercises with elastic bands to do at home – Ourhairstyles (2024)

Do you want to get in shape at home but don’t have enough space or money to buy expensive and large equipment? From unCOMO we teach you to develop an athletic body at home thanks to elastic bands, a great option to work legs, arms, buttocks, back and even abs.

While there is a wide variety of bands, there are three types that are considered the most common: loop bands, tube bands with handles, and mini bands. Keep reading this oneHOWTO article and discover the best 16 exercises with elastic bands to do at home… work your whole body!

We start our list of the best exercises with elastic bands with an infallible classic if you want to tone your thighs. To perform this exercise you will have to follow this step by step:

1. Sit on a mat with one leg extended on the floor and the other raised.
2. Next, place the elastic band on the sole of the shoe of the limb that you have in the air, making sure that it is flexed.
3. To perform the resistance exercise, fully extend your leg while grasping the ends of the band with your hands, then gently bring your leg back to its starting position.

In the image below you can see the exercise more clearly.

Among the best exercises with elastic bands for legs We found this other classic, an option that will allow you to work both the legs in their entirety and the buttocks. So, if you want to tone your lower body, follow this step by step:

1. Wrap the elastic band around your knees in a circular fashion.
2. Spread your legs slightly so that the band does not fall at any time.
3. Lower yourself slowly, as if you were doing a normal squat. It is important that you feel the pressure of the resistance band around your legs.

The resistance band exercises for legs and glutes help you achieve more athletic legs in less time, as elastic bands are a key tool to streamline the process. With the following exercise you will be able to work hamstrings, inner thighs, quadriceps, calves and glutes.

1. Hook the resistance band on the foot you want to start with.
2. Get on all fours, holding the ends of the elastic band with both hands.
3. Next, perform your normal glute kicks but little by little, as far as the rubber band will allow you to reach.
4. You should try to keep your leg straight at all times and hold the position with the band stretched out. If you want to have a firm butt in no time, this article on How to grow your buttocks will give you all the tips and steps you need.

It is a perfect exercise for tone the buttocks and slim the waist and hips quickly. As always, you will only need an elastic band that suits your abilities:

1. Stand up and wrap the elastic band around your knee.
2. Spread your legs slightly and force your abdomen and glutes to maintain balance at all times.
3. Now, begin to laterally raise one of your legs as far as the elastic band allows.
4. Slowly bring your leg back into place and do as many reps as you can over 30 seconds.
5. After this time, rest for seven seconds and repeat the same with the other leg.

If you want to discover more perfect exercises for buttocks with the elastic band, take a look at the next option that we propose.

This exercise is intense but very effective, so we recommend that you always include it towards the beginning of your exercise routine with elastic bands to do at home. Follow these steps:

1. While standing, wrap the resistance band around your knees.
2. Spread your legs slightly and bend them a bit, as if you were going to squat.
3. Keep your hands in front of your chest for balance.
4. Start by raising one of your legs and move up and down as far as the rubber allows you. Don’t let your foot touch the ground at any time.
5. After 30 seconds, rest and repeat the procedure with the other leg.

All the routines of rubber band exercises to do at home They should include some good options for working your arms, shoulders, and back, as these are more difficult parts of the body to tone that therefore need the extra help of resistance bands. We help you with a step by step to do bicep curls with elastic bands:

1. The first thing to do is hold the resistance band with the sole of your foot.
2. Then, take the handles (or ends) of the band with your hands, leaving your arms extended.
3. To exercise your biceps, you will only have to pull the handles and direct your hands towards your shoulders.
4. Return your hands to the starting position and do it slowly.

We continue with one of the best rubber band exercises for the triceps: the extension with elastic band. If you want to show off lean and slim arms, feel free to include this step by step in your routines.

1. The first thing you should do is set the resistance band high in front of you, making sure that the handles are within reach, more or less in the abdominal area.
2. Then, hold the bands with both hands and proceed to extend your elbows down to perform the resistance exercise.
3. Gently return to the starting position, always tensing your triceps to work that area.

In this article on Exercises for the triceps you will find more proposals to lose weight and strengthen the arms.

Although it is a little more complex and intense than the previous exercise, the option that we present to you now is infallible to achieve some slim and toned arms in a few days. Add it to your exercise routine with elastic bands to do at home and you will notice differences in a matter of days.

1. Hold the elastic band securely with the soles of your feet.
2. Raise your arms above your head, bend your elbows, and grasp both ends of the band with your hands. The palms should face outward.
3. To perform the exercise, bend and stretch your elbows, raising and lowering the elastic band and working your triceps at all times.

We distance ourselves slightly from the triceps exercises with elastic bands and prepare to work shoulders and back, two parts of the body that will be greatly reinforced thanks to this small rubber.

1. Step on the elastic band with the foot that is furthest forward.
2. Take the band with both hands, making a fist and make sure that the palm is facing inwards, that is, facing you.
3. Next, begin to stretch and bend your elbows, raising the band as high as you can (up to your chest) and back down to your hips.
4. Push with your biceps and your shoulders.

One of ours resistance band exercises for arms This is a favorite, as it allows us to work the biceps and triceps but also the shoulders and back in a comfortable and effective way.

1. Step on the elastic band with the soles of your shoes.
2. Lower your body slightly, making your back be in a diagonal line and your butt is slightly thrown out.
3. Slightly bend your legs and force your abdomen to hold the posture well.
4. With each end of the rope in a different hand, begin to bend your elbows upward, pulling the band toward you, and then return to the starting position.
5. Now stretch your arms out to the sides, making the tape very taut. Go back to the starting position.

The elastic band exercises They not only serve to strengthen arms and legs, but thanks to the versatility of this instrument we can work other areas of the body such as the abdominals, pectorals, deltoids, etc. If you want to work your chest and all the chest area, follow this step by step:

1. Find a high place to hook the resistance band.
2. Then, from the back, take one of the handles with your hand at shoulder height.
3. To perform the exercise correctly, push the band forward until your arm is fully extended.
4. Do the same reps with one arm as the other.

If you want to discover more exercises for this area, don’t miss The best exercises for pectorals at home, don’t miss this oneHOWTO article.

Among the best exercises with elastic bands to do at home we find some great varieties of exercises with elastic bands for pectorals. One of the simplest and most useful that you will find is the following, take note:

1. Take the elastic band with the resistance threshold that best suits your possibilities.
2. Stretch your arms forward, grasping the band at each end.
3. Now, to do the exercise, open and …