Exercise Bands: Highly Effective Exercises that Get Great Results

The exercise band is a simple and versatile accessory that can adapt to disciplines as varied as yoga and Pilates.
Exercise Bands: Highly Effective Exercises that Get Great Results

Last update: 05 August, 2018

The perfect accessory for people who want to exercise, but do not have much free time. It is also great for those who want to workout in the comfort of their own homes. When it comes to staying in shape and toning your muscles, exercise bands are much more than just a trend.

Exercise bands can complement disciplines like yoga and Pilates, as well as more “traditional” muscle-building exercises such as, squats, elbow flexions and extensions. Many of the exercises that we have always done in a basic way, can be enhanced with the use of exercise bands.

In addition, exercise bands are a budget-friendly option, rarely exceeding €10 per unit. They are easy to carry around, store, and use too. When you are traveling, exercise bands can easily fit in any bag, allowing you a personal gym workout wherever you go.

Exercise bands: workout techniques for the whole body

Exercise bands work with your back, arms, abdomen, and chest, as well as your legs and shoulders. All the muscles you normally work at the gym can benefit from this practical accessory.

Woman using exercise band

A little imagination and consistency will be enough to produce visible results within a short period of time.

Physical therapists and trainers recommend exercise bands to people who are recovering from injuries, as well as those looking to strengthen their muscles after long periods of inactivity.

Although almost all exercise bands on the market are highly resistant, there are a few precautions to keep in mind. You need to select a band in accordance with your level of strength and endurance. Likewise, you need to frequently check the band for defects.


In order to perform this exercise, you need to attach the exercise band to something at ground level or just above. Then, lie with your back on the floor, preferably on a carpet or exercise mat, with your head near where the band is attached.

The knees should be bent in such a way that they form an equilateral triangle with the ground. The soles of your feet need to remain supported at all times. Avoid raising your heels or toes.

Hold the ends (or handles, if applicable) of the exercise band in each hand. Your palms should face down, with your arms fully stretched out, for all stages of the exercise.

The routine

  • Lift your shoulder blades as you stretch out the exercise band, allowing your hands to reach the level of your knees. The ideal point to reach to, is above the knees.
  • Once you have reached this point, maintain the position for three seconds.
  • Slowly return to your initial position.
  • Perform four sets of 10 repetitions each.
Woman holding exercise band

Biceps and triceps

The biceps and triceps are among those upper body muscles that are most frequently worked at the gym. They also benefit greatly from working out with exercise bands. You perform these routines standing up.

The biceps routine

  • Your feet should be shoulder-width apart.
  • Step on the band and hold each end firmly.
  • Your palms should face forward. With your fists clenched, the wrists should trace a straight line with the forearms.
  • Bend your elbows (without displacing them; they need to remain fixed) until they form a 45 degree angle (approximately). Slowly return to your initial position. Perform three of four sets of 12 to 15 repetitions each.

The triceps routine

  • Step on one end of the band with your right foot.
  • Grab the free end with your right hand.
  • Take one step forward with your left foot.
  • The band should trace a diagonal line with your back.
  • Extend your arm so that your hand reaches as high as possible.
  • Bend your elbow until your upper arm and forearm touch.
  • Do 12 to 15 repetitions.
  • Repeat the steps on the left side.
  • Do three or four sets for each arm.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.