Resistance Band Workout

All you need is a resistance band or thera band (more commonly termed in pilates). You can get these in a range of strengths so pick one that feels good for you.

These next few exercises are designed to increase strength, muscle tone and overall mobility.

The best part is that you can fold these bands up and take them wherever you go, so there is never an excuse to miss a workout.

The workout:

  • Begin by taking the band out in front of you and stretching it open and close to stretch out the chest. Do 10 reps. 

  • Then take it behind your back and do the same. Pulling the shoulder blades apart from one another. Keep the arms long and strong out to a T shape. Do 10 reps.

  • Stand on one end of the band and hold the other. Reach the arms up and over the body, to the side, like shown in the image below. Repeat 10 x each side.

  • Stand on the band, both feet in the centre, taking even amounts of the band into each hand, tuck the elbows in towards the sides of the body then curl up into a bicep curl. Release slowly, with control on the way down and repeat.

  • With the band around the centre of your feet, lie down and then bring your legs together. Lie your torso down using the core as much as possible, pull slightly on the band as you raise yourself back up to seated position with the legs still out in front of you.

  • Laying flat on your back place the band around the feet and raise the legs straight into the air as shown below. Keep your elbows tucked into your sides as you slowly release the legs down towards to floor, engaging the core and only lightly relying on the band. 

  • Stand on one end of the band and hold the other with the opposite hand. Place your hands behind your head, elbows out, then twist with control to one side, looking over your shoulder. Return back to centre and repeat 10 x each side.

  • Wrap your band around a chair or table leg (anything stable you can find) and then place around your ankles. (tie a knot). Standing with the feet hip width apart, use your inner thighs as you pull the leg out to the side and return back to centre, repeat 10 x each side. 

  • Lying flat on your back, place the band around the centre of your feet, grabbing onto the top with both hands. Slowly and with control open and close the legs to activate the inner and outer thighs. Repeat 20 times.