Exercises with an expander for women on the buttocks, triceps, back, abs, arms, according to Bubnovsky, “skier”, “eight” at home

Varieties of expander

Depending on the type of design and load, several types of expanders have been developed:

The hand type is used to pump up the hands, forearm muscles, and improve grip strength. Modern models have adjustable hardness levels and have different diameters and thicknesses. Wrist expanders can be plastic or polymer (hard rubber). Carpal expanders “ring” and “scissors” have become widespread.
The shoulder expander stimulates the development of the pectoral, shoulder, back, triceps, and biceps muscles. Often used by bodybuilders and athletes. The most famous sports shoulder apparatus involves two handles connected to each other by springs. In manufacturing, steel or latex tension springs can be used.
Rubber expanders or “tubular” are represented by such models as “ring”, “eight”. These are universal models of sports equipment that are used in training for the muscles of the upper body and thighs, buttocks, and legs. The rigidity and strength of expanders, depending on the manufacturer, is divided by the color of the body: yellow - light, red - stronger, blue, purple and black colors are suitable for professional athletes and athletes.
A rubber expander band or latex band is used in fitness training to strengthen all the muscles of the body. The equipment allows you to improve endurance, increase joint mobility, and pump up your biceps, abs, and triceps.
The “butterfly” expander is a compact, small model for home training to pump up the muscles of the back, chest, and buttocks. The model is made of high-quality neoprene and springs in a plastic case.
The “skier” expander is designed using several harnesses with loops at the ends. Effectively used to train the muscles of the back, arms, and legs. The versatility is due to the ability to attach the projectile to a horizontal bar or wall bars. The expander has received good reviews in the training of boxers, skiers, and during the recovery period after complex injuries.
The multifunctional expander comes in several models: wrist, abdominal, shoulder, etc.

Each type of sports equipment must be used correctly.

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Recommendations for women for training with an expander: weight loss and muscle tone

Perform the complex three times a week every 1-2 days.
Each exercise must be performed from 15 to 25 times, depending on the tension or density of the expander, 3 approaches.
To achieve maximum fat burning, perform the complex in a circle, alternating exercises one after another without pause. After completing one round of 10 exercises, rest for 2-3 minutes. Then repeat two more rounds. Read more about circuit training →
Keep the pace of the exercise, the complex should be performed in an aerobic mode - non-stop.
Gradually make the exercises more difficult by adjusting the tension of the expander.

Exercises using the Bubnovsky method

Bubnovsky’s exercises allow you to quickly eliminate the symptoms of spinal hernia, osteochondrosis, as well as:

curvature of the spine;
disc displacement;
pain of unknown etiology;
increase endurance;
strengthen the elasticity of muscles and ligaments.

Exercises with an expander for women involve the use of a tape apparatus.

Exercises:

Take the projectile in your hands and fix it, rest your feet on it and take a position at an angle of 90°. Slowly return to the starting position and repeat the procedure 20 times. Repeat the exercise 3 times a week.

Exercises with an expander for women are aimed at different muscle groups.
Sit on a chair, bench, with a straight back, rest your feet on the floor. Fix the hand sports tool at the bottom and straighten the expander at an angle of 45 degrees. Repeat the exercise 5-10 times, with a break of 10 minutes, do one more approach. Repeat the exercise 3 times a week.

Raising arms to the sides with an expander

“Perform 5 sets of 12-15 reps with each arm. This exercise will work the rear deltoids, triceps and trapezius muscles.”

How to do it:

Stand up straight and grab the ends of the band with your hands.
Extend your arms forward at shoulder level.
One arm is extended and fixed. Slowly move your other hand to the side. Return to the starting position.
Keep the tape under tension at all times.
To keep your muscles working, keep your core still and tense.

Effective exercises with a leg expander

A set of measures allows you to pump up the calf muscle, lower leg, and strengthen the ankle area.

List of exercises:

Lying leg curl. It is necessary to attach the sports equipment to the barbell of the exercise machine and lie on your stomach. Hook your ankles onto the expander holder and lower and raise your legs. In this case, the legs should be carefully pressed to the floor. Perform 3 sets of 10 times, with a break of 2 minutes.
Squats. You will need a rubber band-expander, fold it in half. Step on the edge with your feet and carefully press, and take the second edge of the expander in your hands. Slowly perform squats with a straight back. Do 2 sets of 15 exercises.
Leg press. Tie a sports equipment ribbon to a barbell and secure your leg with an expander. Move away that there was a lot of tension on the tape, gradually pull your leg towards you and away from you. Perform the bench press 15 times for 3 sets, the interval between sets is 1-2 minutes.
Tied legs. Fold the expander band in half and fasten the edges to both legs, so that the elastic band is stretched tightly. Lie on your back, lift your legs up, carefully spreading and bringing them together. Raise your legs in 2 sets of 20 times with a break of 2 minutes, perform exercises at least 3 times a week.

Exercises with a leg expander

Excellent sports exercises with an expander for women are suitable for any age. They will help pump up your hamstrings, pump up your legs and get rid of “ears”.

Lying leg curl

Tie the expander to a barbell or to the crossbar of a machine.
Lie on your stomach.
Secure your legs with holders that connect to the expander.
Lower and raise your legs. The stomach should be in close contact with the ground.

Squats

Fold the tape or rubber band in half.
Fix the elastic bands with your feet, and take the handles of the expander into your hands.
Gradually do squats. The back and elastic band of the tape should be straight, and the elbows should go up.

Leg press

Tie the expander tube or band to a barbell or exercise machine.
Secure the leg with a holder and attach it to the expander.
Move a short distance so that the tape stretches well.
Gradually pull your leg towards you, away from you and in different directions.

Bound feet

Fold the expander in two or more times.
Attach one edge of the projectile to the left leg, the other to the right. The elastic band between them should be well stretched.
Lie on your back.
Raise your legs up.
Gradually spread and move your legs. When performing this technique, tension should be felt in the muscles of the limbs.

Exercises for the buttocks

Exercises with an expander for women are performed with a rubber band to tighten the shape and improve the appearance.

Exercises:

“Sumo” means standing on an expander band, placing your feet shoulder-width apart, spreading your arms to the sides, and pulling the expander. Perform squats with a straight back 10 times, break for 3-4 minutes, repeat the exercise.
"Stork". It is necessary to fix the expander on the floor with your foot, and firmly grasp the handles of the projectile in your hands. With your hands on opposite sides, pull the band tight and leave one leg back. Hold for 2 seconds, return to the original position, repeat for the other leg. Perform exercises 20 times for each leg.
For pumping muscles. Tie the band expander to the exercise machine and take a horizontal position on the floor. Grasp the handle of the projectile and tie it to your legs. Gradually raise your legs and lower them one by one, straining your buttocks.

Exercises with an expander for the buttocks

A rubber band expander can replace a huge number of exercise equipment. In order to achieve beautiful curves and chic athletic forms, it is not necessary to pay a lot of money for going to the gym. Exercises with an expander for women will help tighten their curves and make them perfect at home.

Sumo squats

Stand on the expander tube (band) and place your feet shoulder-width apart.
Take the handles of the expander in your hands and place them to the sides.
Start doing squats. It is important to ensure that your back is straight.
To load the gluteal muscles, you need to move your pelvis back more, spread your legs wider and lean forward, as sumo wrestlers do.
To complicate the task, you can bring your arms above your head.

For pumping the gluteal muscles

Tie the expander to a machine or barbell.
Lie on your back on the floor.
Grab the handle of the projectile with your feet or tie it to your feet.
Gradually raise and lower your legs, straining your buttocks.

Stork

With one foot, fix the position of the expander on the floor.
Take the handle in both hands.
Place your hands in different directions, pulling the elastic band well.
Place one leg back.
Hold the position for a few seconds.
Return to the previous position and repeat with the other leg.

Video instruction

Exercises with an expander on the arms, chest, and buttocks can be seen in the video below.

Back exercises

Exercises with an expander are aimed at eliminating back pain in women, are suitable for improving posture, and solving spinal diseases.

Exercises:

Pistol squat. You need to fix the expander on the high crossbar of the horizontal bar, straighten your back and take the handles of the tool in your hands. Squat, straightening one leg. Repeat the procedure with each leg alternately 30 times, with an interval of 3 minutes between exercises.
"Standing deadlift." Place the expander on a trainer or horizontal bar, and take the other side in your hands. Stand up straight and extend one leg at a right angle. Pull the expander towards and away from you.
"Twisted." You will need to properly fix the training apparatus on the simulator, stand with your back to it and take the handles of the expander in your hands. Take a step forward and wave your hand. Repeat the exercise 10 times for each hand.

Exercises with an expander for the back

Simple techniques help to recover after surgery, while complex ones are suitable for building back muscles. These resistance band exercises are for women who want to get rid of back pain and improve their posture.

Pistol squats

Wrap the expander around the high crossbar of the exercise machine (you can use any strong hook).
Stand up straight and take the ends of the expander in your hands.
Gently squat on your buttocks, pushing your straight leg forward, the other leg should bend at a right angle.

Deadlift standing

Attach the expander to the machine/crossbar/barbell.
Take the expander in your hands.
Stand up straight and lunge with one leg.
With one hand, pull the expander towards and away from you. The hand should be as low as possible (close to the belt).

Twists

Attach the expander to the machine.
Stand with your back to the machine and pick up an expander.
Make forward movements, moving one hand forward, as if loading a bag of potatoes onto your shoulders.

Exercises for the pectoral muscles

For training, choose a special shoulder spring expander.

Set of exercises:

Bench press Secure the two ends of the expander to the high bars. Grasp the handles with your hands, lower and raise your arms with a load. Repeat 20 times, do 3 approaches with an interval of 5 minutes.
Bringing your hands together. Stand with your back straight and take the expander and throw one side over your back. Spread your arms as wide as possible, slowly move the expander in and out in different directions. Do exercises 2-3 times a week.
Stretching. Standing straight, pull the expander above your head behind your back. Swing your arms, lowering to chest level. Repeat the swings 20 times with an interval of 3 minutes, perform 2 approaches.

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Exercises with an expander for the pectoral muscles

In order to load and effectively pump the pectoral muscles, you need to use a spring expander. It is best to have 4 pieces at once for a good load (two for each hand). Exercises with a chest expander for women perfectly pump up the upper body.

Press

Attach 2 expanders on both sides to the high crossbar at the back or top.
Take the handles of the expanders and forcefully raise and lower your arms.
For stability, place one foot forward.
To increase the load, the distance between equipment can be increased.

Stretching

Stand up straight and pick up the expander.
Raise your arms above your head and pull on the tube or resistance band.
Swing your arms, gradually lowering your arms to chest level and raising them again above your head.

Bringing hands together

Stand up straight and pick up the projectile.
Throw the expander behind your back.
Spread your arms wide in different directions.
Gradually move your arms in and out in different directions.

Abdominal exercises with a band expander

The tape expander allows you to pump up the muscles of the upper and lower abs and improve the condition of your waist.

List of exercises:

“Reach higher!” Fix the expander on the horizontal bar so that both ends hang down. Take a horizontal position on the floor, grab the apparatus and pull yourself up to lift your torso. Repeat the exercises 2 sets of 10 times, the interval is at least 3 minutes.
"Waist reduction." Fix the belt-type projectile on the horizontal bar, turn sideways to it. Take the edges of the expander in both hands, turn your torso, stretching the expander. Perform the exercise for 5-7 minutes, repeat once a day, three times a week.
Upper press (lying position). Attach the expander to the simulator, take a horizontal position on the floor and pick up the handles of the expander. Alternately raise your arms above your head without turning your torso. Repeat 2 sets of 15 times.

Row with arms raised

Secure the resistance band to a low support by threading its center through the back or seat of the bench. Stand with your back to the support, grasp the edges of the expander in your palms. Place your arms down, do not bend at the lower back. While stretching the expander, raise your arms up to shoulder level. Then smoothly return to the starting position. Perform the exercise in 3 sets of 15 repetitions .

Exercise according to this scheme 3-4 times a week - this will be enough to see the first results of your training by the beginning of summer.

A set of exercises for hands

The complex is suitable for pumping deltoid muscles, biceps, triceps:

"Romanian thrust". Attach the equipment to a tripod or pipe, tighten the expander and perform lunges alternately forward and backward. When going down, you need to abduct your pelvis as much as possible. Repeat the exercise 10 times for each side.
“Standing press alternately.” You will need to stand up straight and hold the ends of the sports equipment in both hands. Stand with your foot on the expander tape (visually 1/3 of the entire length). Hold the projectile with one hand, lift it and stretch it with the other. Lower and raise straight arms, holding them vertically.
"Machs for middle deltas." Stand with your feet on the expander band and swing your arms in different directions.
Curling your arms to pump up your biceps. You need to stand with your feet straight on the expander and straighten your back. Take the handles of the sports equipment in your hands and pull towards yourself, bending your elbows.

Exercises with an expander for the arms

Excellent exercises with an expander for women are suitable for pumping all three deltoids, biceps and trapezius muscles. A donut-shaped wrist expander is also suitable for training.

Romanian deadlift

Attach or wrap a resistance band around a barbell or pipe.
Do strong tension on the expander and parallel lunges forward and backward.
When you lower yourself down, your pelvis should be as far back as possible.

Alternating standing press

Take the expander in both hands and stand up straight.
Measure a distance of 1/3 of the entire rubber tube.
Place your foot on this mark. One hand should be at hip level, and the other will rise and stretch the elastic band.
Lower and raise your second hand vertically up, alternately. The arm should always be straight.

Standing swings for middle deltas

Stand straight on the rubber tube or band with both feet.
Swing your arms in different directions.
For greater load, it is recommended to cross the edges of the expander.

Bicep curls

Stand up straight.
Stand with your feet on the rubber tube of the expander.
Take the expander in your hands and begin to pull it towards you. In the final position, your arms should be bent at the elbows. It is important to fix the position of your elbow for a few seconds.

Expander “butterfly”: a complex for the whole body

Exercises are performed in strict order:

To pump your hips, you will need to lie on your side, fix the expander between your knees and squeeze as hard as possible. Keep your back straight and perform 5 sets 20 times with an interval of 2 minutes.
Place your feet shoulder-width apart, hold the sports equipment in your hands at chest level, and perform the method 20 times, 4 sets each.
Sit straight on a chair or bench, hold the exercise machine between the inner thigh, squeeze and unclench, applying force. Do it 40 times every day.
You need to lie on your back and bend your knees, squeeze one part of the expander with your lower limbs, and the second part with your upper limbs. Raise your shoulders off the floor, tensing your abdominal muscles, fix the body position for 5 seconds, return to the starting position. Repeat the exercise three times 20 times with an interval of 3 minutes.

Lower body exercises

1.Front squats

Stand on an elastic band with your feet shoulder-width apart. Hold both handles or ends of the resistance band above your shoulders. If the resistance band is too long, cross your arms over your chest while holding the handles. As you begin your squats, keep your back straight, tighten your abs, and bring your knees behind your toes as you squat. Return to the starting position and repeat 8-12 times.

Raising your legs in front of you

Attach the elastic expander to a knot (for example, to a machine in the gym), while fastening the other end of the elastic band around your ankles. Move far enough away from the knot to feel resistance, and place your feet hip-width apart. Shift your weight to your left leg and lift your right leg, while raising your knee until it is in front of you . Slowly return to the starting position and repeat 8-12 times before changing legs.

Figure eight expander: complex for the whole body

Exercises “8” with an expander for women consist of the following actions:

Lie on a horizontal surface, grip the expander with your shoulder blades and simultaneously raise your arms above your head, pulling on the machine. Repeat 4 sets of 15 exercises.
In a horizontal position, squeeze the edges of the figure eight exercise machine in both hands and alternately lift the limbs. Perform 10 times for 5 approaches with an interval of 5 minutes.
Insert your feet into 2 circles of the “8” expander and lie on the floor, fix your arms above your head. Raise your arms and legs at the same time, 15 times in 2 approaches per day. The interval between exercises is 1-2 minutes.
Stand with a straight back, rest your hands on a chair, place each foot in a circle “8” and take your legs one by one, pressing them to the pelvis. Perform the method 10-12 times a day, daily.

Set of exercises

Basic exercises for the figure eight expander.

Raising arms with an expander on straight arms

Stand up straight, put your hands in front of you. Place your hands through the loops so that your palms face each other (no need to hold onto the handles). Try to move the outer parts of your palm to the sides to stretch the expander.
Do jerks, trying to spread your palms as wide as possible (jerk, release, jerk, etc.).
At the same time, gradually raise your arms up, and then slowly return to the starting position.

Triceps press

Place one arm behind your back and bend your elbow so that your hand is slightly higher than your lower back. Raise your other arm up and bend it at the elbow. This is the starting position in which you need to hold both handles of the machine.
Straighten your elbow, extending your arm up.
After a minimal pause, return your hand to the starting position. Movement occurs only in the elbow joint.

Taking the leg back

Place one handle behind your leg at ankle level. Place the other leg through the loop of the handle so that it is in the middle of the foot. Extend your back leg to create tension.
Walk your back leg back as far as possible without bending your knee.
Without pausing, return to the starting position (in which the initial tension will be maintained).

Leg raise with abduction

The exercise is similar to the previous one, also great for legs and buttocks. The difference lies in the bending of the knee.

Technique:

Bring one leg into the handle to secure it, the other through the loop and back to create tension.
Bend your leg at the knee and try to lift it as high as possible without changing your body position.
Without pausing, lower your leg to the starting position.

Abduction to the sides

Fix both handles at ankle level, move your right leg slightly to the side. Back straight, hands on hips, this is the starting position.
Move your right leg to the side as far as possible.
Pause for 0.5 seconds and at a slower pace return your leg to the starting position.
Do the same series of repetitions for your left leg.

Leg abduction on all fours

Bend over on your hands and knees. Place both handles on your legs and hold them at ankle level. Raise your right leg up slightly so that your thigh is parallel to the floor and your foot points straight up.
Make jerking movements, trying to lift the thigh of your upper leg as high as possible without bending your knee.
Repeat the same series for the other leg.

Biceps curl

Fix one part of the expander by stepping on it with your foot. Hold the second handle at arm's length. The back is straight, feet shoulder-width apart.
Begin to raise your arm by bending your elbow.
Without pausing, return to the starting position.

Bent-over rows with an expander to the stomach

A universal exercise for working the back muscles. Technique:

Step on the edges of the slightly stretched expander with your feet, placing your legs at shoulder level with your knees slightly bent.
Lean your body forward, keeping your back straight. The arms are fully straightened at the elbows, this is the starting position.
Pull both handles toward your lower abdomen. Try to keep your elbows close to your body and bring them back (up) as far as possible.

Reduction of arms for the chest with an expander

There aren't many exercises for the chest muscles, but these exercises provide a great workout for the pecs, create beautiful chest contours, and provide a powerful stretch.

Technique:

Stand straight with your feet shoulder-width apart, grab the handles and bend your elbows to round your arms.
Start bringing your hands together in front of you until your hands almost touch each other.
Hold for 0.5 seconds, then return to the starting position at a slower pace.

Exercise "prayer"

Technique:

Secure one handle to a door or any other support at chest or head level. Sit on your knees, keep your back straight.
Hold the second handle with both hands and fix it on your chest, below your chin.
Begin to twist your body, rounding your back. Try to bring your chest as close to your hips as possible.
Exhale at the peak point and hold for 0.5-1 second, return to the starting position.

Complex with a “skier” expander for women

Exercises for training with a “skier” expander consist of the following actions:

Fix one end on the simulator at a height, sit opposite the simulator and take the projectile by the hanging end, pull it towards you with a straight back. Repeat 15 times a day.
Leaving the expander fixed on the wall, rest your knee on the floor, take the expander by the handle and pull it towards you. Work the back muscles 10 times in 2 approaches with an interval of 5 minutes.
Exercises using a band expander. Take it by both edges, step on the middle of the tape with your foot and carefully bend and straighten so that the equipment remains taut. Repeat 10 times on the first set, 20 times on the 2nd.

Popular fitness exercises with resistance bands

With the help of fitness bands you can make almost any exercise more difficult. Thanks to the force of resistance, elastic bands force the muscles to work harder to perform even simple tasks, so you can start from the base.

Leg lift
. This exercise is best performed with an expander in the form of a long loop. You need to lie on your side, place the loop closer to your feet to increase the amplitude and lift your legs to a comfortable height. You should feel the tension of the elastic, but you do not need to make sudden movements so that the elastic does not stretch due to inertia. You need to lift your legs up and down smoothly.
Taking the leg to the side
. This exercise repeats the previous one almost exactly. The only difference is that the movement does not occur vertically “up/down”, but horizontally “forward/backward”, i.e. the leg must be moved to the side and returned to its original position.
Exercise “Shell”
. To perform this exercise, you need to move the elastic band to the level of your knees and bend your legs. While lying on your side, begin to lift one leg bent at the knee, while keeping your toes closed. To make the position more stable, you can place one arm bent at the elbow under your head, and rest the other on the floor.
Exercise “Half Bridge”
. Roll over onto your back, place your arms along your body, bend your legs at the knees and spread them slightly apart, you can put a small pillow under your head. Place the band just above your knees and lift your hips. This is the starting position. Then begin to spread your knees as far as the elastic band allows and return them back.
Taking the leg back
. The exercise is performed from a standing position. The elastic band should be placed close to the feet, the feet should be connected or slightly apart, as far as the selected length of the elastic band allows. Then you need to start moving one leg back and returning to the starting position. The exercise can be performed alternately on each leg or in cycles on each leg.
Taking the leg to the side
. The exercise is similar to the previous one, the only difference is that the leg should be moved not back, but to the side. To complicate the exercise, you can start not from a standing position, but from a half-squat. This will combine the sideways movement with the up and down movement.
Steps to the side
. This exercise clearly shows that with the help of an expander you can complicate even the simplest action. Place the band at your feet, spread your legs slightly to create a slight tension, and then begin to step to the side. First step with one foot, then the other.

Expert advice: choosing an expander and safety precautions during exercise

When choosing an expander, you must follow the recommendations of experts:

The spring stiffness must be suitable, so before purchasing, test the model and do a few simple stretching and compression exercises.
Choose a model with adjustable power and a set of springs.
Compact models allow you to take the expander with you on the road, a business trip, and train at any time.
Carefully visually examine the expander for defects; everything done must be properly secured. The handles must be free of chips and cracks, the rubber part must be free of stripes and tears.
For tape models, choose a length of expanders of 1.2 meters or more; they stretch well and allow you to perform more exercises. The width of the tape should be at least 15-20 cm.

Safety when performing exercises is paramount:

Carefully check the fastening of the expander to the horizontal bar or exercise machine.
Before the exercise, visually inspect the equipment for cracks, breakages, and the strength of the handles and springs.
When performing the complexes, make sure that your hands do not slip; use talc or powder.

An expander is a multifunctional, effective sports equipment; exercises with an expander help women acquire the desired shape at home in the shortest possible time.

The benefits and disadvantages of exercising with a figure eight expander

The main advantages of performing exercises with a figure eight expander:

Versatility – the ability to train anywhere.
Can be done at any age and with any level of physical fitness.
Tones muscles.
Improves muscle definition by increasing calorie expenditure during training.
Well suited for pumping up the butt and eliminating cellulite.
Strengthens the cardiovascular system.

Flaws:

Not suitable for building muscle mass due to insufficient loads, making exercises with a figure eight expander poorly suited for men.
There is no opportunity to diversify the load in different exercises.