If you have bought your resistance band, you are ready to increase your workouts! Read more below about which muscle groups you can train and with which exercises you can use your resistance band.
20 minutes a day!
The resistance band helps you focus on 5 focus muscle groups: abs, glutes, quads, calves and hamstrings. In just 20 minutes a day you will see a difference within 30 days. Enjoy the resistance band wherever you are. It is small and light and can therefore be taken anywhere. Whether you exercise in the gym, outside or at home.
Exercises with the resistance band
Squat
From a standing position, move with feet shoulder width apart. Get into a sitting position, as if you were sitting on a chair, with your legs bent at a 90-degree angle. Keep the face straight ahead as your upper body assumes a bent forward position. Keep the back straight in a slight hollow position and push all the weight into the ground with the heels. Then come back to a standing position. Repeat this movement.
Lunge
Move from a standing position with feet shoulder-width apart. Then step forward with the left leg and move toward the floor until the left leg is at a 90-degree angle. Then move back up and return to the starting position with your feet shoulder-width apart. Repeat this step for the desired number of reps, then switch legs and repeat for the other leg.
Lateral walk
Move from a standing position with feet shoulder-width apart. Extend your hands straight in to keep your balance. Swing your left foot out to the side, followed by slowly lowering it back to shoulder width. Complete with desired number of reps, then switch sides and repeat for the other leg.
Side lying
Lie on your side on the floor, bring the legs forward 45 degrees and maintain a 90-degree angle in the knees. Place one hand on your hip and keep your heels together. Move the top leg up and then gently lower it down. Repeat the exercise for the desired number of repetitions, then switch sides.
Kneeling back kick
Lean on all fours. Make sure your arms are in line with your shoulders. Extend one leg back up so that it is in line with the torso. Keep your back as straight as possible as you kick your leg up. Slowly lower and repeat for the desired number of reps. Make sure to keep your abs tight and your back straight.
Fire hydrant
Lean on all fours. Make sure your arms are in line with your shoulders. Now move one leg out to the side at a 90 degree angle. Then gently move it back towards the floor so that you are once again leaning on all fours. Repeat the exercises with the desired number of repetitions and then switch sides.
Floor Bridge
Lie with your back on the floor. Then pull your feet toward your hips, feet flat on the floor, shins vertical. Rest your arms on the floor beside you. Then push your hips into the air until they are aligned with your shoulders and hips. Now come back to starting position. Repeat this movement with the desired number of repetitions. Try to focus on lifting your hips using your hips, hamstrings and lower back muscles instead of your quads at the front of your thighs.
Washing instructions
- Hand wash in cold water.
- Do not use bleach or fabric softener.
- Do not put in the dryer.
- Ventilate after exercise.