25 exercises with a fitness band will replace a workout in the gym

Lower body exercises

1. Place the elastic just below the knee. Lean on your elbow. Do a side plank and at the same time spread your knees to the sides. The muscles of the press, the inner surface of the thigh, and buttocks are being worked out.

2. Stand in a plank with outstretched arms. In a jump, spread your legs to the sides and collect to the starting position. Good exercise for the buttocks and abs.

3. Move the elastic to your knees. Get on all fours with your leg as far as possible. At the top, try to pause or spring. The buttocks and inner thighs are being worked out.

4. In the same pose, swing the leg bent at the knee up. Try to keep your foot upward, as if you want to leave a print on the ceiling. The buttocks and back of the thigh swing.

5. Lying on your side with bent knees, take one leg to the side. It is better to slide the elastic just below the knee. Great exercise for the inner thigh.

6. Shoulder bridge with elastic band. Lift your buttocks up to the maximum. To complicate the exercise, do not lower them to the floor, keep them on weight all the time.

7. A more difficult variation: connect your feet on the floor, lift your buttocks and at the top point, spread your knees to the sides.

8. A good way to “finish off” the inner thigh muscles. Sit on the floor with the elastic just below the knee. Spread your legs to the sides.

9. Lying on your back, lift your buttocks with one leg extended. At the highest point, linger for a couple of seconds. Repeat with the other leg.

10. Get on all fours. Hook one end of the elastic on your left leg, the other on your right. Swing backwards with your leg parallel to the floor. At the top point, spring a little.

11. Move the elastic to the shin. Lying on your side, lift your leg up. Make sure your foot is parallel to the floor.

12. Lift your leg up while lying on your stomach. The emphasis is on the buttock and back of the thigh. Watch your lower back - it shouldn't hurt. To do this, strain your abs strongly.

13. Option for advanced. Standing in the side plank on your elbow, lift your leg up. This exercise includes balance.

14. With an elastic band on the shins, walk on bent legs to the right and left, forward and backward.

15. Raise the elastic to your knees. Squat so that your knee does not go over your toes - as if you were sitting on a chair. When lifting up, take your leg to the side.

16. In a jump, spread your legs to the sides without bending your knees. Swing your arms up and down.

Upper body exercises

17. Get on your right knee, hook the elastic over the foot of your left leg. Take your right arm, bent at the elbow, back. The movement should go along the body. Change sides and repeat.

18. Place the fitness elastic around your arms so that it is just below your elbows. Spread your arms to the sides as much as possible. Lift them up, stretch the elastic even more at the top point.

19. Hook the elastic with your hands behind your back. Stretch it up so that the triceps of the arm going up is well tensed.

20. Place the elastic on your forearms. Get on the plank. Do push-ups so that your arms are bent along the body. Move left or right and repeat.

21. Hook the elastic just below the wrist of one hand, press your palm to your shoulder. Stretch the elastic down as far as possible with your other hand.

22. Place the elastic around your wrists. Stand in the plank with straight arms. Step forward with one hand and sideways with the other.

23. Lift the elastic to your elbows. Get on all fours, step sideways on your toes, move your hands. It is important not to touch the floor with your knees, to keep on weight all the time.

24. Place the elastic on your forearms. Spread your arms as far as possible to the sides. Spring at the most extreme point.

25. Slide the elastic over your wrists. Lean forward with your back straight. Bend your arms along your body, bring your shoulder blades together. At the top point, stretch the elastic to the sides as much as possible.

You can work out with a fitness rubber band anywhere: at home, in the park, on the beach. Each exercise should be repeated 10–20 times. If you have strength, you can do a circular training in several approaches.