Super Healthiness

Exercises To Train With Resistance Bands

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Using Hip Circle Bands: Resistance bands (also known as elastic bands or resistance bands) are a cheap and accessible training material. In addition, they are suitable for both beginners and people with a more advanced level.

The most common strength exercises tend to focus on the larger muscle groups. Still, in the case of training with elastic bands, the activities tend to help us work more on those smaller muscles that participate in instability. One of the key points is that they can remain used to perform many body areas without adding additional load to the joints.

Types of Resistance Bands

Types of Resistance Bands

  • Resistance bands can vary quite a bit depending on the size, color, shape, and level of resistance they provide. These are the main categories:
  • Shape and size of elastic bands:
  • Circular bands: are usually shorter and thinner than the more common bands:
  • Open: with or without grip:
  • Color and resistance level:

Elastic bands remain usually sold in different colors: The color usually represents the level of resistance they provide, although this varies depending on the manufacturer. For example, the color green is generally for the intermediate level as a general rule.

You will find bands of different resistance levels in the market: the thinnest and most minor bands usually resist a load of 1-10 kg, and the longest and thickest withstand 5-90 kg of tension.

How to use Resistance Bands to meet your Goals

Here we propose a series of exercises that you can combine in two ways, based on the objectives you have:

Option 1: use the bands to complete strength training for the whole body of work on specific areas. Choose 3-5 exercises and do 8-25 repetitions of each, repeating everything in 2-5 rounds. The reps and sets you go for will depend on your fitness level and the resistance level of the bands you use.

Do as many repetitions as you are essential to notice that you work your glutes correctly. For example: if you tend to have a hard time feeling that you are working your glutes well, you can do two rounds of Fire Hydrants and Side Squats before doing your leg workout.

Option 2: warm up with the bands to activate a particular muscle group.

 Six Types of Elastic Bands are there?

Currently, we have different types of bands or elastic bands; the traditional ones have a plastic handle at the apiece end of the bar and are tubular (which are the ones with which we are going to perform the exercises). There are also flat elastic bands made of rubber that can be both closed (circular) and open.

In the fitness and free weight room of the DiR Clubs, you will see many different types of elastic bands and even different colors. The color of the rubber indicates its level of resistance, which is usually yellow, the weakest, followed by red, green and blue, increasing the resistance level progressively.

1. Gluteus Medius Abduction

Standing, stepping on the rubber but this time crossing the ends and holding each one with one hand. You should deliver a side kick slowly and keep your supporting leg still on the ground. The more you stretch the elastic band with your hands, the greater the resistance produced in the legs to raise them.

2. Lunge or Lunge with Elastic Bands

Get into a stride position, one leg forward, stepping on the rubber, and the other leg a step behind and only touching the ground with the bottom of the foot. Bend both knees until you get a right angle, avoiding bringing your upper body forward or curving your back; always keep it straight. You must take the end of the elastic band with both hands and bring them towards your chest, as you see in the image, keeping them immobile.

3. Using Hip Circle Bands : Squats with Elastic Band

Although it seems like a simple exercise, many people do not perform this exercise well because they do not maintain correct posture. You must step on the elastic band with your heels and place your feet at hip height, slightly opening the tips outwards about 45º. You should grab the ends of the rubber bands with your hands and take them up to your shoulders as you see in the image. Once in the initial position, keep your back straight and with your buttocks out, squeezing your abs well. Keep your back straight and make all the strength with your quadriceps and gluteus.

4.Using Hip Circle Bands : Push Press Exercise with Elastic Band

An exercise is usually complete with dumbbells or a barbell that can easily remain adapted to an elastic band. This time we must step on the elastic band with one foot and grab both ends with our hands at chin height; the other foot should remain placed slightly behind and on tiptoe on the ground. Once the initial position remains controlled, you must perform a shoulder extension by bringing your hands up and returning to the initial appointment.

5. Lateral Raise Exercise with Elastic Band

You must step on the rubber band with one foot slightly ahead of the other this time. With your arms hanging on each side of your body, grab both ends of the rubber band with your hands and raise your arms laterally, noticing how your shoulders work to overcome the resistance of the elastic band. Return to the starting position slowly to continue operating your shoulders. Using Hip Circle Bands

6. Using Hip Circle Bands :Training Plan with Elastic Bands

We present below the planning with exercises with elastic bands so that you can perform in the gym or anywhere. Our proposal includes three circuits with four activities each, performing each exercise for 45 seconds + 15 seconds of rest and repeating each course three times so that each circuit will take about 12 minutes.

  • Circuit 1 (45”+15” rest) x 3:
  • rowing traction
  • Press
  • gluteus medius abduction
  • push press
  • Circuit 2 (45”+15” rest) x 3:
  • bicep curls
  • Deltoid Front Raise
  • Squats or squats
  • triceps
  • Circuit 3 (45”+15” rest) x 3:
  • squat row
  • One hand rowing
  • lunges
  • side raise

Using Hip Circle Bands

Would you like to try these exercises in the gym? Request your free invitation now!

Please request a complimentary invitation to try the facilities and everything DiR gyms offer to their members: directed activities for all levels, bodybuilding areas, swimming pools, sauna, spa area, personal trainer service, nutritionists, etc.


Resistance Band – A resistance band is an elastic band used for strength exercise. They are also normally used in physical therapy, specifically by convalescents of muscular injuries, including cardiac rehab patients to allow slow rebuilding of strength.

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