Resistance bands are a means of strengthening and/or stretching your muscles,
whether for aesthetics, athletic performance, or physical therapy.
- by working your muscle groups against the resistance of the bands you develop muscle
strength and endurance
Exercise resistance bands offer a significant advantage compared to training with only your
bodyweight; you are able to remove “x” amount of pounds [or kg] from your own body weight, while
still performing the same core movements. This in turn means, that you will teach your neuromuscular
system the correct body mechanics and which muscles to activate during the movement progressions.
Benefits (https://mirafit.co.uk/blog/top-10-resistance-band-benefits/)
- They improve the quality of your exercises
- They help to focus your control
- They recruit your stabilizing muscles
- They’re fundamental for functional training
- They’re designed for compound exercises
- They promote better form
Different types of Resistance bands (https://origympersonaltrainercourses.co.uk/blog/benefits-of-
resistance-bands)
Flat bands - have no handles or grips, but they do come in varying levels of
resistance.
- smallest type of resistance bands, they are usually used for
rehabilitation purposes.
Pull-up bands - most frequently used by fitness enthusiasts
- more potential when it comes to building muscle and pulling off a
greater variety of moves, as they add more resistance to exercises
due to their thickness
- the thicker the band, the greater the resistance.
Resistance tubes - have a different appearance to the bands, and also bring
new options
- comes from the earliest version of the resistance band
Figure 8 band - excellent choice for those wanting to transition smoothly into
training with resistance bands.
- Their short length allows for greater control so beginners usually see
results faster with the figure 8.
Lateral resistance band - have straps/cuffs, and are designed to target the
lower body.
- straps/cuffs on the lateral band are designed to fit the ankles, and the
lower body workouts that can be done using them are great for
improving stabilization in the lower body laterals.
Exercises (Upper)
1. Triceps Extension - an upper body exercise that focus
mainly on the triceps. Tricep extensions with the resistance
band help to isolate the tricep muscle and avoid cheating
with different areas of the body.
Benefits: strengthens your arms, adds variety to your strength
training, resistance band work protects injured or sore joints
2. Horizontal Arm Extensions - combine active movement with
stretching. You can do this stretch while sitting or standing.
Benefits: Stretches and strengthens the muscles of the chest
and shoulders, as well as the muscles of the shoulder blades
and thoracic spine. Helps to counteract a rounded back and
encourages chest breathing.
3. Vertical Arm Extensions –
4. Rear Arm Extensions –
5. Bicep Curls - a unique and fun way to strengthen
your biceps without picking up dumbbells or
barbells.
Benefits: make your biceps engage and contract
allowing you to tone and strengthen your arms
without even holding a weight, tool for those who
have injuries in their wrist or other issues
Exercises (Lower)
1. Bridge Thrusts - considered a more challenging
exercise, but also a more effective bridge
workout.
Benefit: build strength in your glutes or define the
shape of your booty
2. Side Step Squats - work out exercise that targets
glutes & hip flexors and also involves calves and
hamstrings and quadriceps.
Benefit: great for working the glute medius, located
on the sides of the pelvis. This butt muscle stabilizes
the pelvis and prevents too much swaying side to
side.
3. Lying Hip Abduction - helps strengthen the
muscles in your hip that support stability and
agility.
Benefit: stronger booty, knee pain
4. Lying Leg Raise - exercise in which you engage
your hip abductor muscles to lift your leg upwards
and away from the midline of your body.
Benefit: builds core strength, helps to improve and
maintain a good posture to prevent back injury and pain,
building flexibility through range of motion helps to prevent
hip and knee injury, improve muscle endurance, strengthening
the glutes.
5. Hip Abduction - group of muscles that help to
create movement and stabilize your body as you
perform other tasks
Benefit: to provide core stability, build balance, and
maintain good posture.
