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Tone Up Your Body With This Resistance Band Workouts

by Ultimate Sup Staff on July 30, 2021

Should you try resistance band workouts? The answer is YES!

Join in the fun with our resistance band workouts! Any strength training can include resistance bands to bring outstanding results. Resistance bands are available in different sizes, lengths, and resistance levels. They're also lightweight and easy to transport. That makes them ideal for at-home workouts or making the most of limited gym space.

What Are Resistance Bands

Resistance bands are a simple fitness item available in various lengths and tensions. Some are looped, while others are straight, flat, or tubular with handles attached. They can be used to explore many workouts.

Best home workout with resistance bands

Benefits Of Using Resistance Bands

Sure, the gym is equipped with dumbbells and varied weights. But, resistance bands provide numerous advantages that regular weights don't.

Lower Risk Of Injury

Training using elastic bands produces equal, if not more, muscle activity than weight training. One significant distinction is that there is less force on the joints, which implies that more stimulus can be supplied to the muscles with less risk of injury. This is also good news for people who already have ailments or joint problems because resistance bands may allow you to continue executing exercises that you couldn't do with dumbbells.


The persistent tension from bands adds a level of essential body stabilization to many workouts, allowing you to maintain form. This also means that you'll need to use your core muscles to achieve balance daily. The desire to keep them from snapping back into place means more stimulation and strength through the entire range of motion of the power.

Enhanced Performance

Power resistance bands are particularly beneficial for athletic training because of the increased load, variable resistance, and instability. One study employing elastic tension for back squats and bench press found that using bands doubled the bench press increase and nearly tripled the back squat one-rep max improvement.

According to research, combining bands with weights also promotes neuromuscular performance and strength more than weight training alone. These bands can be used for agility and speed workouts for a variety of athletic goals.

Best Resistance Band Workouts To Try

Resistance Band Lateral Lunge

Resistance Band Lateral Lunge
  • Wrap a resistance band around both ankles. Stand tall with your knees and your hands together in front of your chest.  This is your starting point.
  • Take a large (about 2 foot) step to the right. When your foot touches the ground, lean forward at the hips, push your buttocks back, and bend your right knee into a lunge.
  • After a brief pause, push off your right leg to return to the starting position.
  • Repeat with the other leg. That is one rep.

Glute Bridge

Resistance Band Glute Bridge
  • Loop a band around your legs, just above the knees.
  • Lie faceup with your feet on the floor and bend your knees to 90 degrees
  • Lift your hips until your shoulders, hips, and knees remain aligned, all while squeezing your glutes.
  • Repeat 15–20 reps.

Resistance Band Squat

Resistance Band Squat
  • Stand with your feet shoulder-width apart, toes slightly turned out, and a resistance band around your ankles.
  • Squats are performed by bending your knees and pushing your hips back. Maintain a flat back, a strong core, and a high chest.
  • Stand back up to the beginning position by pushing through your heels. Squeeze the top of your glutes. This counts as one rep.

Resistance Band Single-Arm Triceps Extension

Resistance Band Single-Arm Triceps Extension
  • To create a staggered stance, place your right foot roughly a foot ahead of your left. Wrap a resistance band around your left foot and hold it in front of your body at waist height with your right hand. Grab the opposite end of the band with your left hand and have it by your neck behind your head. Your left elbow should be pointed upwards.
  • Extend your left hand till your elbow is straight toward the ceiling. After that, return it to its original position. This is one rep.
  • Do all of your reps with your left arm, then switch sides and do the same with your right arm.

Resistance Band Bicep Curl

Resistance Band Bicep Curl
  • Stand on a resistance band with both feet. With arms extended and palms facing front, hold one end in each hand.
  • Squeeze your biceps as you slowly curl your hands up toward your shoulders. Maintain a firm grip on the sides of your body using your elbows.
  • Return your hands to the starting position slowly. This is one rep.

Resistance Band Lying Lateral Leg Raise

Resistance Band Lying Lateral Leg Raise
  • Loop a resistance band around your ankles while lying on your left side. Extend both legs straight out in front of you, stacking the right leg on top of the left. Bend your left elbow and use your hand to prop yourself up. For support, place your right hand on the floor in front of your chest.
  • Slowly raise your left leg while clenching your buttocks and maintaining it straight. Raise it as high as you can, but stop just when your lower back begins to arch.
  • Return your leg to the starting position slowly. This is a single rep.

Resistance Band Pull-Apart

Resistance Band Pull-Apart
  • Hold a resistance band with both hands in front of your body at shoulder height while standing with your feet hip-width apart.
  • Pull the band apart slowly, maintaining your hands at shoulder height.
  • Return to the starting position with your hands in a controlled movement. That is one rep.

Resistance Band Upright Row

Resistance Band Upright Row
  • Both feet should be roughly hip-width apart on a resistance band. Hold one end in each hand, arms outstretched in front of you, palms facing you. Depending on the band you’re using, you may need to cross the band in front of your body to add more slack.
  • Slowly raise your arms to shoulder height with your back straight, core engaged, and chest elevated. Extend your elbows to the side.
  • Squeeze the tops of your shoulder blades for a second.
  • Return your hands to the beginning position by lowering them gradually. This is one rep.

Resistance Band Thruster

Resistance Band Thruster
  • Stand shoulder-width apart with both feet on a resistance band. Bring your hands to shoulder height by grasping each end of the band. Your elbows should be sticking out to the sides, and the band should come over the backs of your shoulders.
  • Sit your buttocks back into a squat by hingeing forward at your hips. Bend your knees as far as your mobility allows, but no more than parallel to the floor.
  • To stand up straight, push through your heels. Stand tall and extend your arms fully overhead. At the top, clench your buttocks and keep your core tight.
  • Return your hands to your shoulders in a slow, controlled motion. That is one rep.

Resistance Band Lat Pulldown

Resistance Band Lat Pulldown
  • Loop a resistance band around a strong anchor above you.
  • Stand with one foot roughly a foot ahead of the other to create a staggered posture. Stand far enough forward that the band is tight.
  • Grab one end of the band with each hand and raise your arms in a slight diagonal toward the ceiling. Your torso should be upright with a slight forward tilt. Maintain a strong core, a flat back, and an elevated chest.
  • Slowly lower and raise your arms to shoulder height. Hold for a few seconds, pushing your back and shoulder blades tightly together.
  • Return your arms to the starting position slowly. This is one rep.

Where To Buy Best Resistance Bands In Singapore?

Looking for resistance bands in particular or training equipment in general as a travelling companion, or a more practical option for at-home workouts? If that's the case, you've gotten to the right place.

You can find the best resistance bands at Ultimate Sup Singapore. Here, we have different types of resistance bands such as loop bands, tube resistance bands with handles or light therapy resistance bands with various colors to choose. Bands with handles are an amazing addition to increase your arm strength. The looped ones, on the other hand, are ideal for hips and glutes or cross-training. For more details about resistance bands or some exercises to practice, you can drop a visit to Ultimate Sup to level up your fitness game immediately.

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