25 exercises with fitness elastic band to replace the gym

To get a good work out all the muscles, not necessarily go to the gym. Buy fitness gum. This is a small ring of soft latex, which is placed in the pocket. Rubber bands are of different hardness, so you'll be able to vary the load.

Exercises for the lower body

1. Place the rubber band just below the knee. Lean on his elbow. Take a side bar, and at the same time dilute the knees to the side. Worked out abdominal muscles, inner thighs and buttocks.

2. Stand in the bar at arm's length. Jumping spreads her legs to the side and collect the original position. A good exercise for the buttocks and press.

3. Move the rubber band on his knees. Get on all fours, maximum retraction of the leg to the side. At the top, try to pause or popruzhinit. Worked buttocks and inner thighs.

4. In the same position do swing leg bent at the knee up. Try to stop pointing upwards - so if you want to leave a mark on the ceiling. sway buttocks and the back surface of the thigh.

5. Lying on your side with your knees bent, bends one leg to the side. Gum is better to move just below the knee. Excellent exercise for the inner surface of the femur.

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

7. A more complicated variation: connect the foot on the floor, lift the buttocks and at the top breed knees apart.

8. A good way to "finish off" the muscles of the inner thigh. Sit on the floor, place the rubber band just below the knee. Spreads her legs to the side.

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

10. Get on all fours. One end of the gum hook his left leg, the other - by the right. Do swings back to the leg parallel to the floor. At the top of a little popruzhinte.

11. Move the eraser to the shin. Lying on your side, lift the leg up. Take care to keep the foot parallel to the floor.

12. Raise the leg up, lying on his stomach. Emphasis - buttock and on Femur. Watch out for waist - it should not hurt. For this very annoying news.

13. Option for advanced. Standing on the side bar on the elbow, lift the leg up. This exercise, including the balance sheet.

14. With elastic on the legs are like bent legs to the right and left, forward and backward.

15. Pick up the eraser on his knees. Crouch so that the knee does not extend beyond your toes - if you sit down on a chair. While climbing up allot leg to the side.

16. Jumping spreads her legs to the side, without straightening the knees. Do swings his arms up and down.

Exercises for the upper body

17. Stand on the right knee, hook the rubber band over the foot of the left leg. Taps his right arm, bent at the elbow, back. The movement must go along the body. Change sides and repeat.

18. Put fitness gum on hand so that it was slightly below the elbows. Maximum arms out to the side. Raise them at the top stretch the rubber band even more.

19. Hooked on the gum hands behind his back. Stretch it up so well strained triceps hands going up.

20. Place the rubber band on the forearms. Stand at the bar. Push-ups so that the arms bent along the body. Move left or right, and repeat.

21. Hook the rubber band just below the wrist of one hand, press the hand to the shoulder. Second hand down the maximum tensile elastic.

22. Put an elastic band on the wrist. Stand in lath on straight arms. One hand to cross ahead, another - sideways.

23. Pick up the eraser on his elbows. Get on all fours, to cross sideways on toes, move your hands. It is important not to touch the floor knees, all the time to keep on weight.

24. Place the rubber band on the forearms. Dilute hand in hand as much as possible. In the most extreme point popruzhinte.

25. Slide the rubber band on your wrist. Lean forward with a straight back. Bend your arms along the body, reducing shovels. The upper point of the maximum stretch in the elastic part.

Engage with fitness elastic band can be anywhere: at home, in the park, on the beach. Each exercise should be repeated 10-20 times. If there are forces, we can make a circular training in several approaches.

see also

• Short training for those who have a lot of sitting →
• How to pump the whole body, doing 10 minutes a day →
• 5 exercises from fitness beauties for those who want to transform your body →