How to work all the muscles in the body with a simple object

Exercises with elastic bands are simple, help to achieve great results and can be done anywhere. For a complete workout, there’s no need to go to the gym or buy dumbbells: this simple and efficient object works the muscles of the entire body without the need for additional weights, thanks to resistance.

O awesome.club tested an exercise routine with rubber bands and presents the most interesting ones here. You can choose just a few of them, but for maximum results, we suggest that you run all of the ones we indicate.

A clarification: we use two elastic bands to perform the training (one in the shape of a circle and the other, longer, with free ends). For a complete routine, the second is enough. However, for some exercises, you will need to tie it in a knot.

The elastic should be above the ankles. The smaller the circle, the more difficult and challenging the exercise will be. Kicks can be given forwards, backwards or to the sides. Repeat between 10 and 15 times with each leg.

Starting position: legs apart and shoulder-width apart. The elastic band should be placed on the thighs, just above the knees. Take a side step by slightly bending your leg. Repeat 10 to 15 times for each side.

Leave the band in the same position as before and do regular squats.

Repeat 15 to 20 times.

Place one foot over the elastic, holding it by the loose ends. Make forward lunges: 10 to 15 times with each leg.

This exercise will require some skill, but it works your leg and abdominal muscles well. For more comfort, you can tie the elastic to the foot. Hold the elastic by the loose ends, placing your hands on the floor and bringing your knees towards your head. Try to do the movement at least 5 to 10 times with each leg.

Get on all fours and again hold the elastic by the ends, stretching it with your foot. Do 10 to 15 upward kicks with your knee bent. It’s a great exercise for the glutes.

Lie on your back and place your elbows on the floor. Attach the elastic band to your feet and imitate cycling for 2 to 3 minutes.

Tense your abs and perform hip raises. 20 repetitions will be enough to work the glutes well.

A great exercise to work your inner thighs. It can be done by pushing the leg back slightly: thus, the glutes participate well in the practice.

Repeat 10 to 15 times with each leg.

Place the rubber band on the ground and stand exactly on top of half of it. Hold both ends with your hands and lift your arms to the side. Repeat 15 to 20 times.

The elastic band is also useful for working most of the arm muscles. Just wrap your wrists like in the image above and lift your arms. Spread your hands aside and repeat the exercise 10 to 15 times.

A few more variations of arm exercises with the elastic band. They can also be repeated between 10 to 15 times.

This exercise is most easily performed with a loose end band. Put your hands behind your back and pull the elastic up using your right hand 10-15 times. Then switch to your left hand and repeat the cycle.