Fitness bands: types, benefits and exercises

Fitness bands: types, benefits and exercises

What are the types of bands that can be used for training and for what reasons it is worth working with a resistance


  • Rubber bands: benefits and uses
  • Types of rubber bands
  • Examples of exercises with rubber bands

Rubber bands: benefits and uses

Also called elastiband or elastic bands, these are very useful tools for training as they provide additional adjustable resistance. The very nice thing about training with elastic is that progressing in the exercises allows you to make the technical gesture precise and adapt it to your daily physical condition. Let's see the fundamental benefits of training with bands:


With bands, you train your muscles at a deep level and develop great strength. Some band exercises especially strengthen the arms and torso muscles around the spine. Others tone the entire abdominal area and in this way back pain and joint pains of various kinds are prevented. If the muscles remain strong, the body is more efficient and agile in general and there are fewer injuries.

Increase proprioception

The elastic provides the sense of the boundary of one's body, that is, it allows you to gain proprioception, stability, sensitivity and a sense of balance. Working with the rubber bands helps the visual and vestibular systems of the inner ear but above all the proprioceptive system: the joint and muscle receptors, as well as the pressure receptors in the skin communicate changes in posture and the rubber bands help a lot in this sense. supporting and increasing the conception of one's own body in space.

Have fun and vary

The elastics allow you to vary a great deal according to the objectives and allow you to adjust the resistance based on the grip and position. Explore multi-joint exercises or exercises that involve more than one joint during their execution. While improving posture and strength, you can also often vary the types of exercises and positions of the bands, creating a varied, balanced and non-boring workout.

Types of rubber bands

Alongside the classic fitness bands there are also professional fitness bands. They are usually divided according to the color that determines their resistance. Those with low resistance are indicated for the elderly or after injuries or for people who have just started exercising. Those of medium resistance with a load of 4-5 kg ​​are recommended for those who already train habitually and want to intensify their training. Hard bands train methodically and intensify the effort level.

Finally, we mention the circular bands, great for strengthening the legs. They are put on as if they were pantyhose, or put the feet together and put them on, leaving them either below the knee or on the quadriceps according to the work you want to do and the muscle areas you want to tone. There are also fixed elastics with handles which are usually kits that include 3-5 bands of different resistance complete with handles for easy grip and straps for attaching the elastics. They have a tubular shape instead of a band and allow you to improve in terms of power.

Another category are elastic cables (TRX) which are used for suspension training where the weight of the body is fully exploited. These are elastic ropes attached to various fixing points; in the case of interiors these points can be crossbars, cable coverings, fasteners for punching bags; if, on the other hand, everything takes place outside, they can also be fixed on high branches, railings, trees, fences, doors.

Examples of exercises with rubber bands

Here are some exercises divided by muscle groups:

Lateral raises

What they are for: they strengthen the pectoral muscles, arms and abdominals.
Starting position: starting from the standing station. You hold the elastic with your arms long and stretched out in front of the body. They stretch laterally while keeping the abs active, with the pelvis slightly retroverted.
Execution: the elbows are slightly bent and the arms are stretched downwards, trying not to bend the elbows. Then you exhale and re-extend your arms. 10 to 15 repetitions are fine.

Squat with circular elastic

What it's for: Fortifies the quadriceps and posterior leg muscles and slims the hips
Starting position: put on the circular elastic band and move in the middle of the quadriceps. The legs are spread shoulder width apart and the back remains straight.
Execution: weight on the heels, bring the hips back as if you want to sit up and bend the knees. Inhaling you return to an upright position. Repeat for 10 to 15 times.

Leg abduction

What it's for: Strengthens all leg muscles and slims hips
Starting position: put on the circular elastic band and move in the middle of the quadriceps. The legs are spread shoulder width apart and the back remains straight. He puts the weight on one leg.
Execution: strengthened by the weight on one leg, the other moves away from the central axis by kicking it sideways with the leg straight and keeping the toe forward, and then bringing the leg closer to the center. Repeat 10 to 15 times per leg. If you are unable to keep your balance initially or if you have had serious injuries to a lower limb, you could use the back of the chair as a support.

Buttocks bridge with circular elastic

What it's for: Fortifies all leg muscles and tones the buttocks
Starting position: from the supine position, the feet are brought close to the buttocks with the legs bent and the elastic around the legs
Execution: active abs, strong legs and buttocks, inhaling brings the pelvis upwards while keeping the feet firmly on the ground. The shoulders remain very wide, the shoulder blades resting on the ground and the resistance of the elastic is maintained. The position is held for 10 seconds and then the knees are closed for 5 seconds. It is repeated 10 times for 3 series.

Read also

  • Does training at home work? Exercises and tools to create your gym
  • Useful exercises to firm the inner thigh
  • Stretching exercises for abs and buttocks
  • Guide to buying gym bands
  • Functional training: what are the benefits and circuit with exercises

Tag: Fitness Workout

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