Zoom or whatsapp fitness sessions is now available from £5 per session per person
Zoom or whatsapp fitness sessions is now available from £5 per session per person
Resistance bands are a great addition to any strength training routine or rehabilitation program, and they come in a variety of sizes, lengths, and resistance levels.
They’re also portable and easy to store, so they’re perfect for home use, hotel workouts, or making the most of a small space at the gym. Just like free weights, exercise bands come in a range of resistance levels, from highly stretchable to heavy-duty strength.
The most common types of bands are tube bands with handles, loop bands (aka giant rubber bands), and therapy bands. If you’re in doubt, a fitness professional can help determine which band is right for you, depending on your fitness level and your specific workout plan.
For most exercises, try aiming for 2–3 sets of 8–25 reps per exercise. Ready, set, stre-e-e-etch!
Stand in neutral with Fitband around ankles and a dumbbell in each hand. With control, perform a squat, pushing your hips behind you. Your knees should not exceed your toes. As you squat, curl dumbbells to shoulders. Return to starting position and lift right leg to side. Release. Repeat squat and curls, then lift left leg to side.
Biceps, Hips
Securely attach Fitband to a sturdy object. Stand with feet hip-width apart and knees slightly bent. Contract the abdominals and hinge from the hips so the chest faces floor. Extend arms overhead, biceps by ears and ends of Fitband in each hand. Pull hands toward chest. As arms bend, keep elbows close to body. Release and repeat.
Back
Instructions:
Attach Fit Tube securely overhead (using a Door-Attachment). Kneel under Fir Tube, holding handles in each hand. Begin with your arms extended over your head. Slowly pull the right elbow toward the ground until the right hand is just above the shoulder and upper arm is parallel to the floor. Release and repeat left side. For more intensity, pull both arms together.
Back, Upper Body
Instructions:
Securely anchor Fitband in a high position in front of you. Loosely wrap the Fitband around both hands. Bend the knees slightly and contract the abdominals. Bend at the waist until the upper body is at a 45 degree angle. Extend arms overhead, then pull elbows to the sides and down toward your hips. Release and repeat.
Back, Shoulders, Upper Body
Instructions:
Securely anchor Fitband to an object or door knob in front of you. Stand with proper posture and loosely wrap Fitband around each hand. Extend arms in front of you, hands in line with your chest. Pull elbows to sides and behind you. Release and repeat. For more intensity, pull elbows back while arms are bent at a 90 degree angle.
Back, Upper Body
Instructions:
Lie face up on mat with feet on floor and knees bent. Place Fitband under mid back and hold ends of Fitband in each hand. Begin with elbows bent, then straighten arms until hands are positioned over abdomen, palms facing in. From there, keep arms straight and extend them overhead. Release and repeat.
Chest, Shoulders
Instructions:
Stand with feet hip-width apart and middle of Fitband secured under both feet. Hold the ends of the Fitband with both hands by your shoulders. Raise both hands overhead until the arms are almost straight. Keep the wrists neutral. Release and repeat.
Chest, Shoulders, Upper Body
Instructions:
Lie face up on mat with legs bent, feet on floor. Place Fitband under your mid back and hold ends of Fitband in each hand. Straighten arms to sides with upper arms on floor and elbows in line with shoulders. Extend arms over chest, bringing hands together. Release and repeat.
Chest
Instructions:
Stand with feet slightly less than hip-width apart with the middle of the Fitband under both feet. Hold the ends of the Fitband in each hand with arms extended toward the floor, palms facing the body. Slowly bend the arms, pulling the Fitband up toward your chest. Your elbows should be pointing to the sides. Return to starting position and repeat.
Shoulders
Hold the resistance band in your hands with your elbows bent. Put your right elbow over your head with your right forearm parallel to the floor. The left hand should be in front of the left shoulder. Extend your right arm while keeping it close to the head. As the right arm straightens, you should feel the band stretch and the muscles of your right upper arm working. Return to the starting position.
Targeted muscles: Triceps
Sit on a chair, step, or on your heels. Tuck the resistance band underneath your right knee and hold it with your right hand. Pull your hand up towards your right shoulder against the resistance of the band. Your upper arm should stay stationary as you pull on the band, keeping your elbow underneath your shoulder and close to your body. Release the hold and return to the starting position. Do all repetitions on one side, then switch to the other side.
Targeted muscles: Biceps
Stand with feet shoulder-width apart with both feet on the resistance band. Grasp the band with one hand and hold it with your arm down at your side, palm facing forwards. Bend at the elbow and lift your arm toward your shoulders until you get a good biceps contraction. Then lower slowly back to the start. Do all your reps on one arm, then switch.
Hold the resistance band in both hands, arms stretched straight out to the sides at chest height, with the band going behind your back. Press the band straight out in front of you, bringing your hands together with your arms fully extended, keeping your elbows up throughout and squeezing your chest muscles as you press. Slowly return to the starting position.
Stand on the resistance band with your feet slightly wider than shoulder-width apart, and bring the top of the band up to rest on the front of your shoulders. Lower into a squat, with your chest up and your knees over your toes. Then push up to the starting position.
Lie on your side with your hips and knees bent at 90° and the resistance band looped just above your knees. Raise the upper leg to pull your knees apart while contracting your glutes for two to three seconds, then slowly return to the starting position. Do all your reps on one side, then switch.