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Fitness

How to use Resistance Bands

What are resistance bands?

Resistance bands, also known as exercise bands – have always been used in physiotherapy and rehabilitation centers after an injury. When lockdown came along, they became super popular for at-home workouts. Resistance bands are simple to use and great at firing up your muscles and adding strength to your training. They come in many styles and resistance levels, using different resistance levels brings a range of variations to your training –  which means you can continue to challenge yourself as you grow stronger.

How do they work?

It’s all in the name. The resistance band creates resistance which works all of the muscles. As the band stretches, the resistance increases and forces your muscle fibers to contract, which increases muscle and bone strength. You can use the bands as a standalone workout or as a warm-up to activate the glutes before a heavy workout. Because they are low-impact and highly effective, most people integrate the band exercises into their gym or running routine.  You can target almost every body part – upper body, lower body, and core!

Different types of resistance bands

Rubber Mini Bands & Fabric Non Slip Bands

Rubber bands and Fabric bands are great for increasing strength and stability in your lower body. By placing them just above your knees you can activate your glutes. The fabric version has added comfort and prevents the bands from rolling up while you exercise.

Tube Resistance Bands

Tube resistance bands have handles (often clip-on) at both ends. They are designed to replicate gym machines and dumbbell exercises and can be attached to the door. These tubes are great for exercises that involve pressing and pulling, for example – bicep curls and chest presses.

Our tube bands come as part of a resistance band kit (see below)

How to use resistance bands at home

Resistance Band Exercises

  1. Squat, Squat, Squat!

Target area: The Glutes, Quads and Hamstrings

  • Stand with your feet a little wider than shoulder-width apart, with hips over knees
  • Check that your spine is neutral and shoulder are relaxed
  • Wrap the resistance band around your thighs
  • Move hips back, lower into the squat and hold for a few seconds – then repeat!

* Try Squat Jumps & Side to Side Squats too!

2. The Overhand Bicep Curl

Target area: Biceps/Forearm

  • Begin by grabbing both handles with your palms facing towards you
  • Straighten up! Keep your head and chest upright, back straight and stomach tight
  • Take hold of the handle and reverse curl all the way up, the same form as the barbell overhand bicep curl.
  • Remember to keep the tension on your biceps
  • Lower your hands back to the starting position and repeat!

3. Standing Glute Kickbacks

Target area: Glutes

  • Place the band around your ankles, and stand with your feet hip-width apart
  • Straighten up and shift your weight onto one leg
  • With the opposite leg slowly kick backward
  • Reverse the movement with control, when your foot taps the ground that’s one set complete
  • Repeat!

Grab your yoga mat, your water bottle and there you have the perfect workout at home!