5 awesome resistance band exercises to improve your fitness
- Functional Training, Resistance Training
Resistance band exercises are a great way to get in shape and improve your overall fitness. They are also a great way to add variety to your workout routine.
The best thing about resistance band exercises is that they can be performed anywhere, at any time. You don’t need any special equipment, and you can do them from the comfort of your own home. All you need is a resistance band, which you can buy for relatively cheap – and at Perform Better, we have a wide range of resistance bands for all levels of fitness.
But buying a resistance band is just the first step; what exercises should you actually do once you’ve purchased one? We walk you through some of our favourite exercises today.
Perform Better Pro-Ed (previously QPEC) has a combined 70+ years experience in the Health and Fitness Industry. Our dedicated team of Fitness Professionals thrive on training, coaching and imparting our knowledge with the latest research, education, training tools and methods. Browse our fitness courses and sporting equipment today.
What are resistance bands and how do they work?
Resistance bands are some of the most versatile pieces of workout equipment. They come with a variety of resistance levels and can be used for a wide range of exercises and are typically made from latex or synthetic rubber.
They can be anchored to a doorframe or other stable object, they can be held in the hands, or you can even wedge them under other parts of your body as an anchor point to perform a variety of exercises.
One of the benefits of resistance bands is the variable tension they provide; they are designed to stretch up to 3 times their length, and the further away you are from the anchor point, the stronger the resistance. Unlike traditional Weight Training Machines that provide weighted resistance in only one direction due to the pulleys and counterweights, Resistance Bands provide graduated resistance in both concentric and eccentric motions.
See our 5 Favourite Exercises to do with resistance bands for a Full Body Workout as well as some other great options using our resistance bands Safety Toner Pro, Safety Toner, Superbands and Mini Bands.
1. Resistance band exercise for your chest
Reciprocating chest press
Best resistance band for this exercise
How to perform the exercise
- Anchor your Safety Toner Pro‘s loop to a wall mount, or if you’re working out at home, you can attach it to a sturdy doorknob.
- Turn away from the mount, holding one handle in each hand.
- Walk forward until the desired amount of tension is reached. The further you walk away from where the Safety Toner Pro is mounted, the more tension will be administered.
- Starting with your hands just below shoulder level, press one arm out, and return it slowly. Alternate with the other side. Perform around 10-15 reps with each arm.
2. Resistance band exercise for your back
Single side hold with opposite row
Best resistance band for this exercise
How to perform the exercise
- Anchor your Safety Toner Pro‘s loop to a wall mount, or if you’re working out at home, you can attach it to a sturdy doorknob.
- Face the anchor point and holding a handle in each hand, walk backwards until the desired tension is achieved.
- Bend your knees slightly, and while holding one arm down by your side, raise the other to just under chest level, then, extend it forward and pull it back, aiming to pull your elbow behind your back.
- Repeat 3 times, then swap arms. Repeat the whole pattern 3-5 times with each arm for one set.
3. Our favourite resistance band exercise for core
Half-kneeling oblique press
Best resistance band for this exercise
How to perform the exercise
- Anchor your Safety Toner Pro‘s loop to a wall mount, or if you’re working out at home, you can attach it to a sturdy doorknob.
- Face the anchor point and holding a handle in each hand, walk backwards until the desired tension is achieved.
- Place a mat or yoga block on the floor
- Turning 90 degrees to where your Safety Toner Pro is anchored, place both handles together with the hand closest to the wall going inside both handles and the other wrapping around to support.
- Kneel down, placing your knee closest to the wall onto the mat or block.
- Keeping your torso at a 90-degree angle to the anchor, extend your arms out in front of you and bring them back slowly. This will provide a tough workout to your obliques and core. Perform 10-15 reps for one set, then swap sides.
Tip: be sure to always keep your chest and hips in line!
4. Our favourite resistance band exercise for shoulders
Superband shoulder press
Best resistance band for this exercise:
Superbands (the specific one depends on your strength level)
How to perform the exercise
- Holding the band with your hands roughly shoulder length apart, place your foot onto the other side of the band, pinning it to the floor.
- Put a twist in the band so that the two sides cross over just below your shin.
- Still with your foot pinning the band to the floor, kneel down.
- Next, bring the band up to shoulder height, with your palms facing upwards.
- Press overhead with both arms, extending as far as you can. Repeat for 10-15 reps for one set.
5. Our favourite resistance band exercise for arms
Supine bicep curl
Best resistance band for this exercise
How to perform the exercise
- Sitting on the ground, loop the Safety Toner 4ft around the soles of your feet.
- Take the handle that comes around the left foot into your right hand and the loop that comes around the right foot into the left hand, making the band cross over itself
- Lie back flat onto the ground
- Start with your arms flat against the ground, then curl your hands up to your shoulders. This should provide a great workout for your biceps.
Perform Better can provide you with all your resistance band needs
Not only do we offer an extensive range of sporting equipment including our range of resistance bands, but we also provide a variety of fitness courses.
We aim to set service and quality benchmarks for addressing the needs of Fitness and Health Professionals, Coaches and Trainers. We do this by providing premium products, hosting innovative accredited educational opportunities, and embracing excellence in customer service and business solutions. So if you’re looking for the best in fitness courses and sporting equipment, look no further – Perform Better have what you’re after.
Perform Better Pro-Ed
Perform Better Pro-Ed (previously QPEC) has a combined 70+ years experience in the Health and Fitness industry. Our dedicated team of fitness professionals thrive on training, coaching and imparting our knowledge through the latest research, education, fitness equipment, nutrition and training methods.
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Perform Better Pro-Ed (previously QPEC) has a combined 70+ years experience in the Health and Fitness industry.
Perform Better Pro-Ed (previously QPEC) has a combined 70+ years experience in the Health and Fitness industry.
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