What are some of the resistance band workouts to carry out?

Among many excuses for not being able to exercise is the lack of access to equipment. These may be redundant especially since there are super effective and cheap workout tools such as resistance bands.  These stretchy, looped devices are often used for strength training. A workout with these engages your muscles and gets your heart pumping without straining your joints. Resistance bands can also make an essential part of your home gym helping you meet your fitness goals conveniently. They are also commonly used in physical therapy, specifically by convalescents of muscular injuries, including cardiac rehab patients to allow slow rebuilding of strength. 


Resistance bands vary not only in terms of colour, but also in terms of size, shape, handles, and looped vs non-looped. Below we have briefed some of the common resistance bands:

  • Therapy band

     A therapy band is almost always used for rehabilitation, as the name indicates. Therapy bands do not have handles and are gentle on the body. They have a flat surface rather than a tubular structure. Some work with therapy bands not only for physical rehabilitation, but also for the mental rehabilitation. 

    • Compact Resistance Bands / Tube Bands

      Compact resistance bands consist of a longer-than-usual tube (around 4 feet) with two plastic handles on each end. They are sometimes referred to as “fit tube” resistance bands. They are varied in their use, and can be used to train the upper body, arms, and lower body. Fit loop bands / Mini Bands It is best used to strengthen the lower body, including the legs, hips, and buttocks. 

      • Figure 8 bands

        These bands tend to be on the shorter end. Their short length and double handles mean they are perfect for developing strength in the upper body, particularly in the arms. 

        • Ring resistance bands 

          These types of bands are best for working the lower body, but they require different exercises than the fit loop band or the compact resistance band. 

          • Lateral resistance bands 

            Rather than the typical handles, a lateral resistance band has Velcro cuffs on either end. These cuffs are typically wrapped around each ankle, to help train the lower body, particularly the hips and the thighs. 

            • Pull up bands 

              Pull up bands, also known as pull up assist bands, are special types of resistance bands designed to aid those attempting pull ups. 



              Many athletes use resistance bands to build the specific muscles they need to strengthen for their sport. Muscle pulls help them develop their calves.  


               Resistance bands are one of the best ways to sculpt the body because they can target specific areas better than weights or weight machines can. If you are aiming for a certain look--toned arms, sculpted abs, etc. Then a resistance band is one of the best ways to exercise. 


              Many dancers use resistance bands to both strengthen their calves, knees, and thighs, and to practice their balance. There are barre exercises for resistance bands that let ballerinas and other dancers work on building their leg muscles. 

              Intense fitness regimen

              Many intense fitness regimens, such as P90x, require resistance bands as part of their training.

              Resistance bands for physical therapy

              Resistance bands are frequently used in physical therapy because of their specificity 


              Resistance bands are a unique tool effectively optimizing in-house glute, leg and arm workouts. Research also shows that engaging in elastic band resistance training improves balance, gait, function and flexibility. They have more potential for gaining muscle and performing a wider range of actions due to their thickness, which adds more resistance to exercises.

              One of the best resistance bands in Dubai are the Garner Power Bands which can aid you in your power training. Ergonomically designed in the UAE, these can assist you with various stretching exercises at home or at the gym.


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