By Prodyut Das

Exercise Band Workouts

Exercise Band Workouts with Resistance Tubing and band that are made of natural rubber and are ideal for upper-body exercise, rehabilitation and conditioning. Available in seven color-coded levels of resistance.

Exercise bands and tubing are effective and simple. You appreciate having a single solution that’s portable, versatile, easy to store and low-cost—a straight forward way to help patients increase flexibility and range of motion; gain better functional movement; improve balance and strengthen muscles; minimize pressure on joints; and decrease the possibility of incurring injuries. Bands and tubing are small enough to pack into a briefcase or suitcase, yet durable enough to support complete fitness programs.

Exercise Band Workouts-Cervical Extension Isometric

Strengthens the deep neck stabilizers

Place the middle of the Resistance Band around the back of your head. Grasp the ends of the band in front of your head. Keep your neck in a neutral position with the chin slightly tucked. Extend your elbows, stretching the band in front of you. Slowly return while keeping your neck stable.

Exercise Band Workouts-Shoulder Serratus Dynamic Hug

Strengthens the serratus anterior muscle

Begin with the Resistance Band wrapped around your upper back, holding each end in your hands. Abduct your shoulders about 60 degrees and bend your elbows about 45 degrees. Keeping your shoulders elevated, push your arms forward and inward, as if you were giving a hug. When your hands touch, hold and slowly return. Avoid shrugging your shoulders.

Exercise Band Workouts-Band Knee Squat

Strengthens the hips and thighs

Stand on the middle of the Resistance Band with both feet. Wrap the ends of the band around the outside of the feet, and then cross them behind your knees. Bring the ends around to the front of the thighs and cross again. Hold the ends of the band at your hips. Perform a squat, keeping your back and elbows straight. Hold and slowly return to a standing position. Be sure to keep your back straight and knees pointing forward. Don’t allow your knees to rotate inward or outward during the exercise.

Exercise Band Workouts-Lateral Walk (Monster Walk)

Strengthens the hips and knees

Begin with a 30.5 cm Band Loop wrapped around your thighs, just above the knees. Slightly bend your hips and knees into an athletic position. Keep your back straight and take several steps forward laterally against the band. Step backward to your starting position.

Exercise Band Workouts-Hip Abduction in Standing

Strengthens hip abductors

Stand with a 30.5 cm Band Loop around your ankles. Kick leg outward while keeping knee straight. Use support as needed to maintain an upright trunk. Hold and slowly return extended leg.

Exercise Band Workouts-Hip Rotation plus Abduction in Side Lying

Strengthens hip

Lay on your side with a 30.5 cm Band Loop around your knees. Push the bottom knee into the mat while lifting the top knee against the band. Hold and slowly return the top knee to the lowered position.

Exercise Band Exercises-Tubing Lunge

Strengthens the knees and legs

Stand with one foot on the middle of the Exercise Tubing. Grasp handles with your hands at chest level and elbows bent. Place your other leg behind with knee slightly bent. Keeping your trunk upright, bend your front knee, lowering the body straight down, then return to the upright position against the tubing. Keep your back straight and avoid rounding your back.

Exercise Band Exercises-Tubing Functional Baseball Swing

Simulates swinging a baseball bat

Secure the end of the Exercise Tubing to a door or a secure object behind you at head level. Grasp the opposite handle in your hands as you would grasp a baseball bat. Perform the swinging motion against the resistance of the tubing.

Exercise Band Exercises-Tubing Diagonal Lifting

Strengthens the upper body and trunk

Begin with one end of the Exercise Tubing secured under one foot. Take a wide stance and grasp the other end of the tubing at your knee by bending and rotating your trunk. Continue to look at the handle as you lift your trunk and rotate, stretching the tubing up and across your body. Keep your elbows straight. Hold and slowly return.

Thera-Band Loop Hip Extension on Exercise Ball

Strengthens leg extensors, hips and low back.
Also good for core stabilization.

Lie prone on an Exercise Ball. Place a Band Loop around your ankles. Keep one foot on the floor while extending your leg. Keep your knees and back straight. Hold and slowly return.

Thera-Band Tubing Shoulder Lat Pull Down on Exercise Ball

Strengthens the back of the shoulder and middle back

Secure the middle of a long Exercise Band or Tubing to a stationary object above shoulder level. Sit on an Exercise Ball, facing the attachment. Grasp the ends of the band/tubing above shoulder height with your elbows extended. Bend your elbows and bring your hands to your chest, pulling the band/tubing down and back. Hold and slowly return.

Back Flyes with Resistance Band 

Crossover with Resistance Band

Bench Press with Resistance Band

Further Reading

  • Complete Guide to Band Exercises.
  • 33 Resistance Band Exercises You Can Do Anywhere. []
  • Colado JC, Triplett NT. Effects of a short-term resistance program using elastic bands versus weight machines for sedentary middle-aged women. J Strength Cond Res. 2008 Sep;22(5):1441-8.
  • Full-Body Resistance Band Workout.
  • McGinley SK, Armstrong MJ, Boulé NG, Sigal RJ. Effects of exercise training using resistance bands on glycaemic control and strength in type 2 diabetes mellitus: a meta-analysis of randomised controlled trials. Acta Diabetol. 2014 May 21.

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