Resistance Band Exercise Sequence: Open Chest, Beautiful Back, Slim Arms (with Illustrations)

Resistance bands are very commonly used in yoga classes, such as chest opening and hip shaping courses, but today’s editor brings you a set of resistance band exercises that people usually rarely contact.

This set of resistance band exercises consists of 9 movements, which are particularly effective for opening the chest, shaping the back, and slimming the arms. Let’s get started!

Accessories needed: one resistance band

The resistance band weight should be determined according to the actual situation, and it is recommended for women to use 15-18 pounds.

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Exercise 1:

• Stand on a yoga mat with your legs hip-width apart
• Place the resistance band at the lower corner of your shoulder blades
• Hold the two ends of the resistance band with your hands
• Inhale to prepare, exhale and extend your arms to pull the resistance band forward
• Practice 12 times as a set

Exercise 2:

• Kneel on the ground with your knees hip-width apart
• Place the resistance band under your knees
• Hold the two ends of the resistance band with your hands, inhale to prepare
• Exhale, pull the resistance band upward over your head
• Practice 12 times as a set

Exercise 3:

• Cat pose preparation, hold the resistance band with your right hand
• Hold the resistance band with your left hand, pressing it against the side of your body facing downward
• Maintain 12 times as a set

Exercise 4:

• Legs hip-width apart, standing on a yoga mat
• Hold the two ends of the resistance band about 3/1 apart
• Inhale to prepare, exhale to stretch the chest muscles by pulling the resistance band open
• At the same time, the shoulder blades are close to the spine
• Practice 12 times as a set

Exercise 5:

• Standing on a yoga mat, your legs are about two palm widths apart
• Press the resistance band under your feet
• Hold the resistance band with your hands crossed
• Inhale to prepare, exhale and lift your elbows upwards
• Practice 12 times as a set

Exercise 6:

• Standing position, find a fixed point
• Fix the middle section of the resistance band at a high point
• Hold the two ends of the resistance band to do a pulling down exercise
• Practice 12 times as a set

Exercise 7:

• Standing position, place the resistance band on the back of your shoulders
• Hold the two ends of the resistance band with your hands
• Inhale to prepare
• Exhale, pull the resistance band forward, allowing your palms to touch
• Practice 12 times as a set

Exercise 8:

• Hands and knees push-ups, with hands slightly in front of your shoulders
• Adjust the resistance band to the resistance you can withstand
• Inhale to prepare, exhale and perform a kneeling push-up
• Practice 12 times as a set

Exercise 9:

• Stand with your legs wider than your shoulders
• Hold the middle of the resistance band with your hands
• Keep your elbows close to your ribs
• Inhale to prepare, exhale to perform a horizontal opening and closing action with the resistance band
• Practice 12 times as a set