The resistance band or fitness band, as it is also called, is an ingenious invention that uses resistance to intensify the training of practically all muscle groups. The best thing about the feather-light accessory is that it can be stored anywhere, takes up no space and can always be taken with you without any hassle. Super! Now all that's missing are exercises you can do with it! We have put together some exercises with the Theraband, as it is also called, so that you can get started with your training. Resistance band exercises for your stomach, legs, buttocks – for a great workout wherever you are.
The fitness bands have different resistance levels. The strength you use depends not only on your fitness level, but also on the muscle group you are working on.Large muscle groupsare the leg muscles, back, buttocks, chest and stomach. Smaller muscle groups include arms, shoulders and calves. Choose the strength with which you can just about complete 12-15 repetitions of each exercise with correct execution. Do 3 sets with one minute rest between sets.
Resistance Bands Exercises: Abdomen
Reverse crunch with resistance band for the rectus abdominal muscles
- Attach both ends of the band to a low, solid point. For example, on a part of the stair railing or something that cannot be moved away, so that it creates a loop.
- Lie on your back and bend your legs at a 90 degree angle. Imagine that you are sitting in a chair, except that you are lying on your back.
- Slip both toes of your feet into the resulting fitness band loop so that it cannot slip off your feet. It shouldn't hang limply. If necessary, move away from the anchor point.
- Place your arms at your side, with your palms on the floor.
- Your back is flat on the floor and yourAbdominal muscles tense. Now lift your hips off the floor and pull your knees towards your shoulders. Only your hips are lifted off the ground, the Theraband provides resistance.
Russian Twist – Obliques, corset muscles
- Sit on the floor with your legs extended. The legs touch each other and the knees are slightly bent.
- Place the middle of the resistance band around the soles of your feet. Take the right free end of the resistance band in your left hand and the left free end in your right hand. Your hands stay next to each other and together.
- Bend your legs slightly.
- Bring both of your hands toward your left hip. The hands remain together and the arms are slightly bent at the elbows. The line of sight follows your hands. Perform the rotation so that your upper body, neck, head, arms and hands remain compact and together - the rotation occurs in the middle of your body, with the side abdominal muscles. Keep your middle and lower back neutral.
- Now rotate towards your right hip. Then turn left again and back again.
- 12 – 15 repetitions on each side.
Exercises for legs
Standing Adduction – Inner Thigh
- Tie both ends of the resistance band to a fixed anchor point, creating a loop.
- Stand up straight, feet hip-width apart. You stand straight and firm, find your balance. Step into the loop with your right foot, the band coming from the right.
- Now stretch your right foot past the front of your left leg against the resistance of the band. Your weight falls on your left leg. You are doing it right when you feel the strain in your right inner thigh. 12 – 15 repetitions.
- Turn to the other side so that the band now comes from the left side and repeat the exercise, with the left, for the left side.
Clamshell – Outer thigh
- Lie on your back with your legs bent, feet on the floor and your arms at your sides with your palms on the floor.
- Wrap the resistance band once around both legs, above the knees and tie a knot.
- Now, against the resistance of the band, move your knees outwards to the side, each towards the floor.
- You can feel the effort in your feetouter thighs. 12 – 15 repetitions.
- Alternatively, you can also do this exercise lying on your side, just remember to do it lying on both sides and keep your feet together and centered in the air.
Resistance band exercises – buttocks
Squat with resistance band – back thigh and buttocks
- Stand on the center of the resistance band with your feet shoulder-width apart. The soles of your feet should not lose contact with the ground throughout the exercise, so keep your heels on the ground and only go down as far as your mobility allows.
- Take both ends of the band in your hand and bring your right hand to the right side of your neck, your left hand to the left side of your neck, with your elbows bent in front of you. The fitness band now runs along the sides of your body up to your hands at neck height.
- Now perform the squat, making sure to extend your butt outwards so that you can see the tops of your feet from above when you are squatting. Go down to a right angle and slowly go back up against the resistance of the band.
- Feet and knees always point in the same direction, forward and slightly outwards.
Glute bridge for the butt
- Lie on your back with your knees bent and the soles of your feet hip-width apart on the floor.
- Tie the resistance band around your legs just above knee height, making sure there is some tension in it.
- Place your arms at your sides next to your body, palms facing down.
- Pull your hips straight up toward the ceiling, with your weight on your shoulders and never on your neck. When you reach the highest point, pull your legs outwards, back inwards and down to the starting position, against the resistance of the band circling you.
- 12 to 15 repetitions
