Rubber Band Routine - The 7 Best Exercises to Do at Home

Elastic band routines are among the cheapest and most practical options for training at home. Although they cannot replace exercises with weights or bars, their undisputed advantage is practicality. Rubber bands are cheap, and you can order them by mail.

Without the need for weights, with only elastic bands as equipment, you can train and improve the strength of all the body muscles from home.

This article shows the best exercises with elastic bands to work both the back, chest, legs, arms, and even abdominals.

What are elastic bands?

Elastic fitness bands are sports accessories made with rubber bases. They are generally used in functional training. There are different rubber bands: those with unique handles and continuous wide bands are the most common. Additionally, you can find kits that include rubbers with varying degrees of stiffness, allowing you to do the exercises at different levels.

It is important not to confuse rubber bands with TRX strings. Unlike TRXs made of nylon, elastic fitness bands are rubber materials. This allows them to be used to create additional resistance and muscle stretch. At the same time, the exercises with TRX belts are mainly for balance.

When using elastic bands, the load on the muscles is created due to the tension that occurs in stretching the rubber. This ensures a uniform distribution of force. Which, ultimately, is beneficial not only for strengthening muscles but also for improving symmetry. Training with elastic bands is suitable for both adults and a routine for teenagers.

// Types of elastic bands:

  • Expanders with handles
  • Continuous wide tapes
  • Sturdy bands without handles
  • Bands with attached handles

Elastic bands for fitness – advantages and disadvantages

The main advantage of elastic bands is that they are compact and inexpensive. They allow you to carry out strength training both at home and outdoors. Its use increases strength, improves posture, and positively affects the neuromuscular connection of muscles with the brain.

The downside to elastic bands is the number of exercise options you can do is limited as well as they do not allow working with hefty loads. In other words, rubber harnesses will help maintain your shape in the absence of a gym. However, it is tough to achieve muscle hypertrophy with these exercises.

Rubber Band Routine – Best Exercises to Do at Home

Here’s a rubber band routine to do at home:

  1. Push-ups with bands

This exercise is an improved version of push-ups. Place the elastic band behind your back, then enter the push-up position holding the other side of the elastic band against the floor. Tensing your chest muscles, your feet together, and your abdomen tight, straighten your arms and push as high as possible, then slowly return to the starting position.

  1. Back openings

This is one of the best band exercises to work your back. Stand up straight, place your feet shoulder-width apart, and keep your abs tight. Take the elastic band with both hands and stretch your arms forward. Without bending your elbows, slowly spread your arms to the sides, bringing your shoulder blades together.

  1. Front push

This exercise is helpful to work the abdominals; secondarily, the men are worked. Before starting, carefully attach the bands to shoulder height. Stand up straight, secure the bars with both hands, and tighten your abdomen. Slowly try to reach with your hands towards the navel, avoiding twists of the body, and return to the starting position.

  1. Rowing with bands

This exercise with bands substitutes the low pulley row at home. Make sure to attach the elastic, stand up straight, with your feet shoulder-width apart, and your abs tight. Slowly pull the elastic toward your belly button, feeling the latissimus dorsi work. The exercise can be done with one or two hands.

  1. Squats with bands

Hold the band’s bottom edge with your feet, grasp the top edge with both hands, then wrap them around your neck. Begin squatting, making sure your spine maintains a natural deviation and is not rounded. Start from the bottom and go up with explosive force. This exercise is analogous to barbell squats.

  1. Bicep curl

This exercise is best done with an open rubber band or an elastic band with handles. Hold the bottom edge with your feet and then bend your arms at the elbows due to the strength of your biceps. Make sure your elbows don’t shift position and don’t move forward or backward. If you want muscular biceps, you should include this exercise in your routine.

  1. Banded triceps

Working the triceps with elastic bands is possible. Fasten the elastic at the corner of a door. Stand up straight, hold it with both hands, tighten your abdomen and close your knees. As you exhale, pull the rubber band down with the force of your triceps. Also, make sure your elbows do not change their position or press them firmly against the body.

// Training scheme with elastic bands:

  • 3-4 workouts per week for 40-60 minutes
  • change bands at different levels
  • make sure you work your whole body
  • don’t forget to warm up the body

Rules of training with bands at home

Before starting training with elastic bands at home, it is recommended to start with light physical warm-up exercises for 5-7 minutes. You can jump rope, ride a stationary bike, or jog on the spot. The main activities of the routine are performed in 3-4 sets of 12-15 repetitions. During the training, follow the rhythm of your breathing: pull the bands while you inhale and loosen them while you exhale. The rest between sets is 30 to 60 seconds.

An excellent complement to the band training routine is abdominal exercises or a calisthenic practice since this type of training can be done at home without special equipment. If you are lucky enough to have a bar or a small gym at home, you can add the chin-ups and other exercises such as the deadlift.

How to mark abs with elastic bands?

The use of elastic bands can improve the efficiency of training the abdominal muscles. This is achieved, first of all, by performing rotational movements. These techniques are ideal for advanced athletes who need an additional workload. For beginners, it is recommended that you first read recommendations on marking the abdomen at home.

Remember that wearing elastic bands during regular abdominal exercises allows you to learn how to feel your midsection. Take a broad and continuous elastic band of medium hardness and place it around the abdomen; this will help “catch” the sensation of conscious tension in the abdominal muscles. However, be careful not to use a rubber that is too hard.

Elastic band exercises for women

To strengthen the muscles of the legs and buttocks, women are recommended exercises with comprehensive and continuous elastic bands of medium stiffness. If you are a woman, you can check the elastic bands routine for women.


  • Elastic band exercise routines are an ideal type of strength training at home.
  • Elastic bands with handles allow you to increase strength and tone the body from the house.
  • You can perform exercises to work the entire body, both men and women, including the biceps, triceps, and back.


Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *