Loops are perhaps the most popular type of elastic fitness band out there, thanks to their versatility and ease of use. You can take a resistance loop band just about anywhere, and it’ll fit in any carrier bag.
Working out with a fitness loop has some diversity to it. You’ll either be using it as the main executor of force by pulling and stretching on it, or it may more simply serve to provide constant low-level resistance and stability during a common exercise routine.
Something to look out for with loop bands is the comfort factor. More than any other kind of resistance band, the loop stays in contact with various parts of the body during exercise, like the thighs, wrists, and ankles. Bands made from uncovered elastic can cause irritation and wear down quickly. Some companies have gotten wise to this and started making sleeved resistance bands. Stroops offers a great version of this simply called the Loop.
When working out with a loop band, you may also experience difficulty keeping the band in place. The Loop Deluxe, also from Stroops, is a solid fix to that problem. The added padding and buckles will keep it in place wherever you secure it.
Once you’ve decided on what loop band you want, here are 10 great exercises that will help you get a full-body workout in. For a specialized starter playlist with the Stroops Loop, check out this Youtube playlist.
1. Straight Arm Pullover with Leg Raises – FULL BODY
The Straight Arm Pullover with leg raises is a full-body exercise, one of the two on this list. You’ll keep your arms, back and shoulders engaged by pushing out on the band while your legs are doing a lot of the work to strengthen your quads and hips. You’ll also improve posture, and boost muscle strength, endurance and stamina.
- Laying on the ground, hold the band directly above your body with your arms mostly straightened (don’t lock your elbows), and place one or two feet directly in the air.
- Push the band apart according to your desired intensity level, and hold it there.
- Lower the band in an arc by moving your arms downward so they are level with your body, then raise them back up to the original position.
- After the arm movement, lower your leg(s) down to a straight position even with your body but without touching the ground. Then, lift it back up. Alternate arm and leg movements to complete the exercise.
To regress this exercise in your arms, put less pressure on your fitness loop or none at all, just using it to keep your arms stabilized. In your legs, you can bend your knees and perform the movement with just your lower leg. To progress, pull harder to increase the tension on your loop, and/or use both legs at once to perform the leg raises.
2. Plank Ups – FULL BODY
Plank ups are another full-body exercise that will tone and build you everywhere. The push-up part of the exercise builds your upper body, while the lower body gets worked by keeping stable throughout the movement and holding against the resistance of the loop band.
- To perform this exercise, place the loop around your ankles and get into a plank position, keeping your body straight while holding yourself up with your elbows and toes. Keep your feet enough of a width apart that you can feel your legs working against the resistance of the band.
- Your legs will not move during this exercise. Their workout is done simply by holding together and keeping stable.
- From the plank position, move into a push-up position by hoisting yourself up from your elbows onto your hands one arm at a time.
- Still alternating arms for a smooth flow, return back to the plank position by lowering yourself from your hands to your elbows. Repeat the movement up and down with steady motion, keeping your back and legs straight.
To regress in this exercise, you can opt to perform the plank from your knees instead of a full plank. Keep in mind if you do this that it won’t be a full-body exercise anymore, since you won’t be working against the resistance band on your ankles. To progress, hold the plank position for an extended period of time between each movement or perform more repetitions. You could also add a push-up every time you get up to your hands before you go back down to your elbows.
3. Squats
Squats are simple, basic leg exercise, and chances are you already know how to do them. They strengthen your entire lower body and help prevent knee and ankle injuries. By adding the resistance loop, you’re going to work your glutes a lot more than before.
- To perform this exercise, place the loop around both of your legs just above your knees.
- Get into position to perform your squats, keeping your feet shoulder-width apart, your back straight, and your chest out.
- Perform the squat, bending your knees until as far as you can while keeping balanced flat on your feet. While doing this movement, be conscious of the resistance your loop is putting on your knees. Work against that resistance to keep your knees in place, activating more of your glute and leg muscles.
- Lift out of the squat.
To regress this exercise, decrease the intensity of your squat by not going as low, or decrease your repetitions. To progress, increase your repetitions, or hold your squat for an extended period of time before raising yourself back up.
4. Reverse Fly
While most common uses of an elastic loop resistance band focus on targeting areas in your lower body, these training tools are more than capable of all kinds of exercise. The reverse fly is a great example; an exercise that strengthens your upper back and shoulders. This will give you better mobility in your shoulders by working your rhomboid muscles.
- Start this exercise by taking a wide stance with your back straight and your shoulders back.Â
- Put your arms straight out in front of you and hold the loop in both hands. You could alternatively wrap the band around your wrists for better comfort or to ease tension on your shoulders, but be sure to have a solution for if the band is rolling up your arms or otherwise moving out of position.
- Perform the movement by pulling the band out into a fly position backwards, stretching the band out as far as you are able. Then, relax the band.
- Repeat the motion for as many repetitions as desired. Keep in mind that by no means do you need to be able to pull the band all the way to where your arms are completely out. You’re still getting the right exercise just by working the band as much as you can. Maintain steady movement and control throughout the exercise and avoid letting the band retract quickly.
To regress or progress this exercise, it all comes down to how far you can stretch the band. You should progress naturally in this exercise as your rhomboid muscles grow stronger so you can pull harder. Another way to progress would be to hold the band steady when stretched out to increase your endurance.
5. Bicycle Crunches
Bicycle crunches are another widely known form of exercise. This move is a great way to tone your core, slim your waist, and improve strength, stability, mobility, flexibility and coordination. With the loop band, the added resistance will supercharge this exercise by requiring more out of your legs and core muscles.
- Lay on the ground, and place the fitness loop around your feet, holding it under the arch.
- Using your feet, push the loop slightly apart to keep it stable. Hold it there over the course of the exercise. Lay back, and put your hands behind your head. Keep space between your chin and your chest to maintain tension. Keep your elbows wide; do not pull them into your head.
- Lift your legs a few inches off the ground, then pull one leg into your chest as far as you can go against the resistance of the loop band. While returning your leg back out, pull the other leg into your chest at the same time.
- Continue alternating your legs in a constant flow of movement, maintaining a locked-in core. You can determine the parameters of this exercise either by repetitions or by a length of time performing the exercise.
To regress this exercise, simply decrease the amount of tension you put on your band by limiting the range of your leg movements. Progress this exercise by extending your range of motion, doing more repetitions or going longer, or add an abdominal twist in coordination with your leg movements.
6. Lunge with Torso Twist
This exercise combines two basic movements to create an isolating leg workout that does more with your core. With this movement, you’ll increase your balance and hip mobility. The resistance band helps to add more focus on your abs.
- Grasp opposite sides of the loop in each hand.
- Perform a standard lunge, stepping out in front and keeping your knee behind your toe. While doing this, have the loop band in your hand with your elbows up.
- When down into the lunge position, twist your abdomen so the band goes over your knee. Come back out of the twist, and come out of the lunge.
- Repeat the entire movement with the other leg, and continue alternating for your desired number of repetitions. While doing it, keep in mind that your back and hips are aligned, and keep control of your knee so it doesn’t collapse one way or the other during the lunge.
To regress this exercise, decrease the amount of tension you put on the resistance band to lighten up the intensity on your core muscles. To progress, pull harder on the band and/or hold in your lunge position longer.
7. Plank Jacks
Here’s an exercise that will help you get cardio into the routine. With this movement, you’ll focus on your core and legs and build stability and balance. It’s also a great way to burn calories.
- Begin the exercise by wrapping the loop around your ankles.
- Get down into a plank stance, balancing on your hands and feet. Keep your feet shoulder-width apart, and have your shoulders aligned directly above your hands. Tuck in your tailbone.
- Perform the exercise by bouncing on your feet, extending your legs out and back in as far as you can go against the tension of the band.
- Continue the exercise for either a certain number of repetitions or a desired time limit. Make sure that your hips do not rise too high and are kept even with your back.
To regress this exercise, replace the jumping element of the movement by alternating feet and tapping outward one foot at a time. You can also use an elevated to balance your shoulders and decrease the downward force to work against. To progress, increase your range of motion as you get stronger in your hips and core so you can widen your jack stance.
8. Clamshell Openers
This exercise is great for strengthening your glutes, specifically your medial glute muscles, while also helping to build your core and hips. You’ll improve stability and mobility in your hips and also improve your balance.Â
- Start this exercise by sitting down on the ground. Put both legs out to one side and rest on your opposite elbow.Â
- Wrap the resistance band around your upper legs just above your knees.
- Perform the movement by opening your legs against the tension of the band while keeping your feet together. While doing this, try to keep your hips lifted slightly off the ground.
- Close your legs, and repeat the exercise. Make sure to keep your movements steady and controlled.
To regress this exercise, lay your hips on the ground to decrease the engagement on your core, or limit how far you widen your legs on repetitions to decrease tension on the band. To progress, push harder against the loop to increase tension.
9. Alternating Side Lunges
Doing alternating side lunges with a loop band is a great way to target the muscles in your thighs, and you’ll also work out your glutes, quads, hamstrings, and core. This will also help you tone your entire lower body and improve your balance.Â
- Get into position for this exercise by wrapping the resistance band around your legs just above your knees.Â
- Perform a side lunge by standing with your feet shoulder-width apart and your back and hips straight, then step out sideways one way as far as you can against the tension of the band. You can lean forward during the lunge, but don’t bend your back or go over your knee.
- Return to standing position, then perform the same side lunge the opposite direction with your other leg.
- Continue the repetitions and complete the exercise, keeping your back and hips aligned.
To regress this exercise, limit how deep your lunge goes, making it easier to come back up. To progress, lunge deeper and hold the stance longer before returning to standing position.
10. Bow Row
The Bow Row, also called the bow and arrow in the accompanying video, is a full upper-body exercise, strengthening your arms, shoulders, and back. You’ll improve your shoulder and back health, increasing mobility and preventing future injury.
- Take up a staggered stance, one foot behind the other, and hold both ends of your loop band with one arm straight and one arm behind. The arm in front is your stationary arm.
- In preparation for this movement, keep your back straight and your shoulders back.
- Performan the movement by pulling the back end of the loop back across your body as if you’re pulling back an arrow on a bowstring, then relax the band.
- Repeat the motion for the desired number of repetitions.
To regress this exercise, bend your stationary arm to decrease the pulling distance for your other arm, or limit the severity of your stretch. To progress, pull the band further to increase tension. If you’re pulling as far as is practical for the movement, try holding the band in the stretched position for longer, or get a stronger band.
If you did every exercise in this list, you must be feeling pretty great! Mix in a few more movements to work parts of your body that need it more, and you’re well on your way to great shape.
Do you have more exercise ideas? Did these ones work for you? Say more in the comments.
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