Stories / Training

Resistance band workout

Training with exercise bands is a simple, effective and gentle way to workout the whole body. Resistance bands are versatile and can be used to train all muscle groups, including arms, legs, abs and back.

How can you train with resistance bands? We inspire you and give you 8 exercises with exercise bands that you can do at home as well as at the gym or on vacation.

Benefits of resistance band workouts

  • It's effective: Exercise bands provide good resistance, which allows you to workout effectively.

  • It's gentle: The bands are gentle on joints and muscles, making them a good option for beginners and people with injuries.

  • It's flexible: Resistance bands can be used to train both at home and on the go.

Flexible training with exercise bands

The resistance band gives you the opportunity to create an effective workout routine wherever you are.

It is perfect both for training at home and at the gym. The exercise band is also a perfect exercise tool to take with you on the trip. They are small and easy to pack, and you can train anywhere.

When you train with an exercise band, you get a good resistance throughout the session and a resistance that you can also adjust according to yourself. When you have the resistance band stretched to the max, you challenge all muscles to maintain stability. With the help of the band's resistance, you also activate your abdominal muscles in an effective way.

Exercising with resistance bands as rehab when you have been injured is also good because you can build up the muscles slowly with a light resistance without overloading the body. It can also be good exercise for stretching if you have pain in your back, for example - but remember to take it carefully and listen to your body!

8 effective exercises with resistance bands

  • Resistance Band Squats - Start your resistance band workout with a basic exercise that targets your lower body.

    Do this:

    - Place the band just above your knees and do a squat. As you lower into your squat, you feel the resistance of the band engaging your glutes and thighs.

    - This exercise not only builds strength but also improves your squat technique.

    - Use a miniband

  • Bicep Curls with band - Give your arms a dynamic workout by adding resistance bands to your bicep curls.

    Do this:

    - Stand with both feet on the band, hold the handles with your palms facing forward.

    - As you bend your arms toward your shoulders, the band provides constant tension and works your biceps through the full range of motion.

    - Feel free to use an exercise band with a handle

  • Seated row with band - an excellent exercise to strengthen your upper back muscles and improve posture.

    Do this:

    - Sit down, anchor the band around a stationary object and grasp the handles with both hands. Pull the bands towards you and squeeze the shoulder blades together.

    - Use a long resistance band or an exercise band with handles

  • Dynamic Band Twists - Add dynamic to your core training with band twists.

    Do this:

    - Anchor the band at chest height, grab the handles with both hands and stand with your feet shoulder-width apart.

    - Twist your torso from side to side, engaging your obliques and promoting core stability. This exercise is great for improving rotational strength.

    - Use a long resistance band or an exercise band with handles

  • Tricep Extensions - an effective exercise for training the triceps using exercise bands.

    Do this:

    - Stand on the band with one foot and hold the handle with the same hand.

    - Raise your arm over your head, keeping your elbow close to your head.

    - Extend the arm fully and feel the resistance in the triceps.

    - Feel free to use an exercise band with a handle

  • Lateral Raises - Exercise shoulders and arms with resistance bands.

    Do this:

    - Stand in the middle of the band and hold the handles at the sides of your body.

    - Lift the handles out to the sides, maintaining a slight bend in the elbows.

    - Activate your shoulder muscles when you raise the handles to shoulder height.

    - Feel free to use an exercise band with a handle

  • Glute Bridges with bands - Improve your glute training by adding resistance bands.

    Do this:

    - Place the band just above your knees and lie on your back with your feet hip-width apart.

    - Lift your hips toward the ceiling, squeezing your glutes at the top.

    - The band adds resistance, intensifies the workout and targets your glutes more effectively.

    - Feel free to use a mini band

  • Inner Thigh Leg Lifts - Exercise thighs and legs with resistance bands.

    Do this:

    - Lie on your side with the band around your ankles.

    - Lift your upper leg against the resistance and feel the exercise directed towards the inner thigh.

    - Feel free to use a mini band

Additional inspiration on exercises with resistance bands

Here you can get further inspiration on effective exercises you can do with mini bands. Here, Karin Lundström demonstrates exercises with resistance bands that you can add to your next training session. If you want even more workouts with Karin - check out our articles with abdominal exercises and exercises with kettlebells.

Tips for working out with exercise bands

  • Maintain proper form during the exercises and adjust the resistance of the band based on your level.

  • Start with a light resistance band and increase the resistance as you get stronger.

  • Use proper technique to avoid injury.

  • Vary the exercises to train the whole body.

Adding resistance band exercises to your workout routine can help you build strength, stability and flexibility throughout your body.

Exercise with resistance bands at home

Training with bands is a perfect way to exercise at home. You just need a couple of exercise bands and a surface to workout on.

There are lots of effective exercises with resistance bands that you can do at home in the living room, both with your body alone and by getting help and attaching the rubber band to, for example, a door handle.

Here you can also find more inspiration on workouts for training at home.

Different types of training bands

Resistance band, exercise band, Exertube, Miniband - there are many names for these training tools. It is perhaps also because there are several different types of exercise bands – long and short, exercise bands with handles, also called Exertubes, and practical mini bands.

Exercise bands come in different resistances and usually have different colors to symbolize the level of resistance they have. This makes it easy to start with easier resistance and then work your way up and switch to exercise bands with higher resistance the stronger you become.

  • The long exercise band can be used for a wide range of exercises and is also good for stretching. A clever thing about these is that you can regulate the degree of difficulty yourself by tightening the long band more or less. The more you tighten the exercise band, the greater the resistance in the exercises.

  • Exercise bands with handles, also called Exertubes, make it easier for you to hold on to the band and thus get good stability in your wrists. It can also be easily attached to a door so you can do exercises that way.

  • Mini bands are especially good for training the buttocks and thighs, for example by doing squats with them, but you can also train the upper body in the form of, for example, biceps curls or triceps presses.

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