18 mega effective fitness band exercises

A workout with therabands strengthens your entire body. We show you the best exercises for gymnastic bands at home. This is how you get fit with theraband exercises.

Whether in the living room, outdoors, at the gym - or even at work - you can do Theraband exercises absolutely anywhere.

Because the gymnastic band weighs only a few grams.

The rubber bands strengthen your entire body.

But you can also use them specifically to train individual parts of the body.

The back, shoulders and neck in particular benefit from a regular fitness band workout.

Regular pulling on the fitness bands is especially good for those who work in the office.

You've probably experienced this too, right? When you sit all day, your neck can get pretty insulted.

It pulls, pinches and tightens. The mood is in the cellar. But that doesn't have to be the case.

If you regularly strengthen your shoulders, neck and back, you can prevent neck tension.

A shoulder and neck massager has a supporting effect. However, it is better to prevent than to fight with all means against tensions later.

On the one hand, this works via simple Stretching and body weight exercises and on the other hand with simple tools like theraband exercises.

Bye-bye tense neck! 3 immediate measures that work immediately!

The Theraband is an incredibly versatile training tool. But it also needs good care, so that it lasts a long time and can be used in the Gymnastic band exercises does not become porous:

• Never put the fitness band in the sun.
• If the tape is sticky, talcum powder will help.
• If your workout gets very intense and you sweat a lot, wipe the band with a wet cloth. Do not use soap.
• Do not attach the Theraband to sharp or angular objects.

These Theraband exercises for your back you must know!

For whom theraband exercises are suitable

Training with the elastic band is suitable for everyone thanks to different strengths. So depending on your training level, you can adjust the band to your fitness level.

Especially sports beginners benefit from Gymnastic band exercises with the elastic band. Because instead of struggling with heavy weights right away, you simply reach for the fitness band.

Your muscles fight against the resistance of the band, which you can control yourself. Ideal therefore. Very simple exercises become much more effective with the Theraband.

Fitness band exercises are easy on the joints because you perform the movements fluidly.

And the very best of Theraband exercises? When you are done with the workout, you can easily fold the bands small. They can fit in any bag or living room.

To the crunchy butt with the elastic training band!

But what I can say about myself: It really does get better with time. When I started training, it was terribly difficult. I noticed where my weaknesses were - scary! 😅 With the theraband, you can iron them out quite well.

However, you should not abandon normal training.

I usually work out at home myself. The fitness platform Gymondo is great for that. You sign up once and can then choose from 60 programs and 570 workouts. All you need is a workout mat and a little space in your living room.

There is a wide range of yoga sessions or stretching-only sessions.

You can do abs, legs, butt one day and legs and arms the next. Just put together whatever you feel like doing. With less than 8 euros per month and unlimited access to the workouts, the investment will soon pay off.

But now let's get to my favorite Theraband exercises.

The 18 most effective theraband exercises at home

But before we can really get started, there are a few simple rules you need to follow. This is especially important if you are just starting with fitness band exercises:

1. Start slowly and carefully. Your body needs to get used to it.
2. Do 12 repetitions of each exercise. To 3 sets each.
3. Pay attention to the correct execution.
4. Take your time with each exercise. It's not about finishing the workout quickly.
5. Increase the difficulty by keeping the band tighter.
6. Increase the repetitions if you find the workout too easy.
7. For the exercise to really work, the latex tape must always be under tension.
8. If the exercises become too easy, reach for another tape.

Since you can train many different muscle groups at the same time with the rubber band, we have divided them into groups. Each exercise indicates which muscle group is being trained.

Never tense again! These are very good exercises against tension

1. sheet tensioning one-sided

Theraband exercise for: Shoulders and arms

• Stand upright and take the rubber band in front of your body in both hands.
• The right elbow is at shoulder level and the hand is directly by the shoulder.
• Pull the left arm to the left shoulder and then extend it through again.
• The right arm remains in the same position throughout the Theraband exercise.

Better than gym! Get rid of angled arms in the living room!

2. standing rowing with theraband

Theraband exercise for: Shoulders and arms

• Stand with both legs about shoulder width apart on the theraband.
• Cross the fitness band in front of your body.
• Bend your knees slightly.
• Now pull the ribbon with both arms.
• Pull it to about the level of your shoulders.
• Then let go again and pull it again.

Get rid of neck pain once and for all!

3. crossed diagonal pull with fitness band

Theraband exercise for: Upper arms

• As with standing rowing, stand on the latex tape and cross it in front of your body.
• This time, however, stand on the belt with your legs stretched out.
• Now pull the ribbon alternately with your left and right hand as high as you can in the air.

4. lunge with latex tape

Theraband exercise for: Shoulders and arms

• Stand on the mat and step forward with your right leg.
• Angle the leg a little. The left leg is stretched.
• The theraband is under the left leg.
• Now pull it up behind your body.

How to get a crisp butt easily with lunges

5. adductor training with theraband

Theraband exercise for: the inner Thigh muscles (adductors)

• Tie the latex tape together at the ends. Alternatively, you can just stand on the ends.
• Stretch both legs through.
• Lift alternately the left and right leg as high as you can - both legs remain extended throughout.
• Make sure that the upper body remains straight and upright. If you have difficulty with balance, you can support yourself a little on a chair or wall.

6. rowing with bent legs

Therband exercise for: Legs

• Sit down on the exercise mat.
• Put the ribbon around the shoes.
• The arms are bent and at the level of the shoulder.
• Lift the legs from the floor and pull them to the chest.
• Now stretch your legs forward until they are fully extended.

In this theraband exercise only the legs work. The hands always remain in the same position.

Watch your balance!

You should feel this exercise in your abs, if not, lean back a little more.

These are the most effective ab exercises ever!

7. sitting rowing with the rubber band

Theraband exercise for: Shoulders and back

• Sit on the exercise mat with your legs straight.
• Put the tape around both feet and wrap the hands.
• The arms are next to the body and bent about 90°.
• Pull both arms back. The shoulder blades come closer together.

The movement is reminiscent of rowing.

8. diagonal side pull with two hands

Theraband exercise for: Arms, shoulders, back

• Stand with both legs well on one end of the band.
• The theraband runs along your right calf.
• Take the other end the hands.
• Pull the elastic band from the height of the hips as high as you can on the left side.
• The latex tape now goes from the right foot to the left side of the body.

9. theraband exercise for sitting for the whole body

Therband exercise for: Abdomen (mainly) and entire body

• Sit down on the exercise mat.
• Wrap the theraband around your shoes and hold it firmly in both hands.
• Lift your feet off the floor and stretch your arms and legs well.
• Tense your entire body while doing this.
• Let loose and immediately tighten well.

10. donkey kicks with the theraband

Theraband exercise for: Buttocks and legs

• You start this exercise on all fours.
• Wrap the latex band around the right foot and hold it firmly in both hands.
• Now lift the right leg stretched upwards.
• And back to the floor again.
• Pull it right back up in the air without putting it down.

These 9 butt exercises you do not know guaranteed yet!

11. latissimus pull behind the shoulders

Theraband exercise for: Shoulders, arms (triceps)

• Grasp the exercise band with both hands about shoulder width.
• Bring your arms above your head.
• Your palms face forward. Tense the abdomen.
• Pull evenly on the band, lowering the arms.
• At the end of the exercise, the rubber band is at neck level.

12th triceps exercise with theraband

Theraband exercise for: Arms and shoulders

• Take the band tightly behind your back in both arms.
• Now pull it up diagonally behind your back with your right hand.
• Let it loose and put it right back on.

So easy you get sexy triceps - 10 effective exercises

13. one-sided leg stretching while lying down

Theraband exercise for: Legs, arms, shoulders

• Lie on your back. Legs are hip-width and bent.
• Pass the theraband around the left leg and lift it from the floor.
• Now pull on the band until your hands are on the mat.
• The leg is stretched continuously during this time.

This way you also train the mobility of your legs. This helps you when standing with the hands to the floor to come.

14. biceps exercise with theraband in kneeling position

Theraband exercise for: Arms (Biceps)

• Kneel on the rubber band.
• The tips of the toes are not set up, but lie on the floor.
• Take the latex tape in both hands and pull it up from your knees until it is at shoulder level.
• The arms are extended throughout the exercise.

15. theraband exercise in standing position

Therband exercise for: Shoulders, arms, back

• Stand upright on the exercise mat and take a big step forward with your right leg.
• Wrap the elastic band around the right shoe.
• Hold the band in both hands and pull it from the level of your hips to your head.
• The arms are bent and form a 90° angle throughout.

16. pull rubber band vertically

Therband exercise for: Shoulders

• Start in a shoulder-width stance on the theraband.
• The hands are by the shoulders.
• Pull the theraband in the air until your arms are stretched.
• Lower and immediately pull again.

17. train biceps with theraband

Theraband exercise for: Poor

• Stand on the theraband with your knees slightly bent.
• Hold the tape in front of your body.
• Now pull it to your shoulders with bent arms.
• Tighten your abdomen while doing this.

18. pull theraband in front of the body

Theraband exercise for: Pectorals, back, shoulders

• Take the theraband in your hands in front of your body.
• The arms are bent.
• Bring your elbows and arms together in front of your body and then push them to the side. Like on the butterfly fitness trainer.

Which theraband color is right for you

Especially great is that you can order the online fitness band in a set. So you have at least 2-3 different colors and thereby also strengths in one.

Because you'll see, if you do Theraband exercises regularly, you'll soon be able to reach for the stronger fitness band.

The strength level depends on your fitness level. You should be able to do at least 15 repetitions with the band. If you manage to do that easily, the theraband color was wrong - move on to the next fitness band.

If you do not succeed in the repetitions, the Theraband color was also wrong. Then the resistance is too great.

But beware: there are so many manufacturers of fitness bands. It happens that the colors of the theraband say nothing about the strength.

Theraband colors for beginners

As Beginner you reach beige or yellow therabands. They are suitable for those who are just starting to do sports and are still untrained. But also for people who have just had an injury.

Theraband colors for sports

If you already have a little experience and work out every now and then, then it is best to use the red Theraband. It has the strength "Medium" and can be used by athletic women to start Theraband training.

If you find the red ribbon too easy, reach for the "strong" ribbon - it's green and used in our gymnastic band exercises. And the blue theraband has the difficulty level "extra strong".

In summary

• Beige Theraband: Very low resistance, especially for seniors or for rehab.
• Yellow Theraband: Low resistance, for advanced rehabilitation and Theraband beginners.
• Red: Medium resistance, optimal for beginners who already have a little strength.
• Green: Strong resistance, good for those who are already a little advanced.
• Blue: Very high resistance, well suited for strength endurance training.
• Black: Very very high resistance, good for strength training.
• Silver: Extremely high resistance for competitive athletes.
• Gold: Maximum resistance for intensive strength training in competitive sports.

When buying, by the way, you need to distinguish between therabands that have loose ends and bands that are available in the form of loops.

Loose bands can be simply tied together during exercises - these are the original therabands. Fitness bands with loops are also often called therabands, but they are not in the true sense.

Now that you are well equipped for the fitness band workout, it's time to start training. :) Have fun!

Our conclusion

As you can see, Theraband exercises allow you to train your entire body or target specific muscle groups.

The rubber bands are a great training tool for those who have little space and sit a lot in the office. Tension in the neck can be wonderfully eliminated with the latex bands. In addition, you strengthen your back and neck with the band - so a Lumbago or tension from arising in the first place.

To browse further:

• Mega abdominal workout with scissor kicks
• Lunges with dumbbells - how to do them correctly
• Squats: How deep do they really need to be?

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