A fitness band is a simple and convenient sports equipment for exercising in the gym or at home, which provides additional stress for the muscles. Fitness bands have been used in training for quite a long time, but in recent years this equipment has experienced a real boom in popularity.
Today we will tell you what fitness bands are, what are their benefits and effectiveness, why are they so in demand and what are their benefits for weight loss. We will also offer you a super selection of 40 of the most effective exercises with elastic bands for fitness.
General information about fitness bands
A fitness elastic band is a compact elastic band made of a special material in the form of a ring. The load is provided by the resistance that occurs when the elastic band stretches. This very simple and affordable equipment is incredibly functional and effective! You can do your usual exercises with it, but with much greater benefits for your muscles. When exercising with a fitness band, you can easily adjust the load due to the amplitude of stretching. In addition, this mini expander does not harm the skeletal muscles and joint-ligamentous apparatus.
Fitness bands will provide you with:
- Increased muscle strength and elasticity
- Getting rid of problem areas
- Improving body quality
- Strengthening the muscle corset
- High-quality work on the gluteal muscles
- Minimum pressure on the articular-ligamentous apparatus
Elastic bands have many names: fitness bands, rubber loops, expander ring, mini-band, leg expander, mini band, resistance band, resistance loop. So if you're looking for workouts or planning a purchase, keep in mind that this fitness equipment doesn't have a single name. It is also very easy to confuse fitness bands with other similar equipment: for example, with an elastic band or rubber loops (bundles). In principle, an elastic band can easily replace fitness bands. But loops are more suitable for strength training and crossfit.
Fitness bands have several load levels depending on the hardness of the rubber: soft, medium, hard, very hard. Each level corresponds to a specific color of the tape, and the color set depends on the manufacturer. If you decide to purchase fitness bands, it is better to immediately buy a whole set of several bands of different resistance. This will not only help you train each muscle group according to the required load, but also perform arm and leg exercises at the same time.
Choose the level of resistance of the elastic band during exercises according to your capabilities. You should feel a good load, but your exercise technique should not suffer. As a rule, you can use a soft fitness band for your arms, shoulders, and chest. For legs and buttocks, you can safely take a medium or hard elastic band. If you want to increase the load, you can wear both bands at the same time.
10 benefits of using elastic bands for fitness
- This is the ideal equipment for toning muscles, getting rid of problem areas and sagging, creating a toned and elastic body. Exercises with a fitness band help to effectively work on the muscles of the hips, buttocks, arms, shoulders, chest, abdomen and back.
- This is a very compact and lightweight equipment. You can take it with you on a trip, to the gym or on the street. It will easily fit into your bag and won't take up much space.
- The advantage of all expanders is a uniform load along the entire stretching path without “dead zones”. In addition, you can easily control the load yourself by simply adjusting the level of stretch: stronger or weaker.
- Fitness bands are ideal for low-impact workouts without stress on joints and connective tissues. For example, with such an expander you can work very well on your hips and buttocks without lunges and squats, which are not recommended for people with knee problems.
- Training with elastic bands is suitable for those who are contraindicated for additional weight loads due to the load on the spine.
- Fitness bands have several levels of resistance, so you can adjust the load based on your capabilities. You can also wear two bands at the same time and increase the load on the target muscles.
- You can perform almost any classical exercise with an expander ring, and due to the resistance of the rubber, the load will increase significantly. Wear a resistance band while performing squats and get additional load on your gluteal muscles.
- Resistance bands are becoming increasingly popular in home fitness programs. You can find many workout videos with elastic bands on Youtube.
- The fitness band is very effective for working out the gluteal muscles. Moreover, you will tone and round your buttocks without swaying your quadriceps.
- This is affordable fitness equipment; a whole set of bands of several levels of resistance can be purchased for less than 1000 rubles.
Walking to the side
Place the elastic around your ankles. Stand in a quarter squat (lower squat) with your feet hip-width apart and your hands at chest level or on your hips. Take 2-3 steps to the right with your right foot so that your feet are shoulder-width apart. Then repeat the same on the left side. Do 20 repetitions - 10 times on each leg. During the exercise, try to keep your body straight, without leaning to the side, keep your buttocks tense, and your lower back engaged.
Fitness bands on AliExpress
One option is to purchase fitness bands on AliExpress , since they offer a large selection of resistance bands of good quality and at an affordable price. After ordering, they arrive quite quickly, within 2-3 weeks. Just be sure to read reviews from customers when choosing rubber bands.
We have selected several sellers on AliExpress with positive reviews, a large number of orders and high ratings to make it easier for you to navigate the variety of products. We recommend immediately purchasing a set of several elastic bands of different resistances, especially since they are usually sold as a whole set. Please note that product prices may vary, and sometimes there are discounts. We try to constantly update the information, but it is not always possible to track small price changes. Therefore, check the current prices again by following the links (they will open in a new window).
Fitness rubber bands made of latex
Fitness rubber bands made of latex are the most popular type of elastic bands. They are inexpensive and generally convenient to practice. As a rule, the kit includes 3-4 elastic bands of different resistance, so you can always adjust the load depending on your capabilities.
1. Procircle fitness bands. Product description: there are three options - either 4 elastic bands with a diameter of 25 cm (light, medium, heavy, x-heavy), or 4 elastic bands with a diameter of 30 cm (light, medium, heavy, x-heavy), or 3 special improved elastic bands for 2 .5 cm wider than standard (light, medium, heavy). Cost of the set: 700 rubles for a diameter of 25 cm, 850 rubles for a diameter of 30 cm, 850 rubles for wide elastic bands.
These fitness bands were recommended by our subscriber Nadezhda, and our other subscribers also shared positive reviews:
2. J Bryant Fitness bands. Product description: there are two options - either 3 elastic bands of different resistance (medium, heavy, x-heavy), or 4 elastic bands of different resistance (light, medium, heavy, x-heavy), elastic band diameter 30 cm. Cost depends on the set: 950 rubles for 3 elastic bands, 1150 rubles for 4 elastic bands.
3. Copozz fitness bands. Product description: there are three options - either 3 elastic bands of different resistance (x-light, light, medium), or 4 elastic bands of different resistance (x-light, light, medium, heavy), or 5 elastic bands of different resistance (x-light, light , medium, heavy, x-heavy), the diameter of the elastic bands is 30 cm. The cost depends on the set: 550 rubles for 3 elastic bands, 800 rubles for 4 elastic bands, 950 rubles for 5 elastic bands.
4. DLINE fitness bands. Product description: the set includes 5 elastic bands of different resistance (light, medium, heavy, extra-heavy, x-heavy), the diameter of the elastic bands is 30 cm. Cost of the set: 950 rubles for 5 elastic bands.
Fitness elastic bands made of cotton (non-slip!)
Fitness rubber bands made of latex do not always hold tightly and can slip and curl during exercise. Therefore, as an alternative, you can consider elastic bands made of knitted material that do not slip, cut into the skin, move or curl during exercise. They are more expensive, but judging by numerous reviews, working out with them is more comfortable.
1. Wide knitted elastic band. 50% wider than standard latex elastic bands. They stay firmly on the body and do not slip off. Three sizes are offered: 64 cm, 74 cm, 84 cm. The less you weigh, the smaller the diameter of the elastic you need to take. There are several colors. The cost of one elastic band is from 300 rubles.
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2. Braided rib. These leg elastics are made of comfortable and soft material that stays firmly on your feet without chafing or slipping. Three sizes are also offered: 64 cm, 74 cm, 84 cm. The cost of one elastic band is 350-450 rubles.
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3. Striped rib knit. Soft knitted elastic bands of excellent quality. The elastic is dense and fits well on the feet, does not curl or slip. The size of the elastic band is selected depending on your weight: the less you weigh, the smaller the diameter of the elastic band you need to take. The cost of one elastic band is 450-500 rubles.
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Fitness bands with adjustable elasticity
But this new product on Aliexpress is gaining popularity very quickly. The convenience of such fitness bands is in an adjustable strap: simply change the length of the band and get different levels of resistance. The length of the tape varies from 29 cm (heaviest load) to 42 cm (lightest load). With such fitness bands, you do not need to carry several bands of different resistance with you, and this is very convenient.
Moreover, these elastic bands are made of cotton material with high elasticity. They are wide, breathable and non-slip.
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We recommend checking out our latest selection: Top 10 fitness bands on Aliexpress.
What is an expander?
An expander is a rubber or spring sports equipment designed to work certain muscles by compressing or stretching it..
Benefits of an expander:
- can be used for home training: it is compact, lightweight and takes up little space;
- suitable for intensive training of small muscle groups (exercises with an expander are isolating);
- allows you to complicate any familiar exercises and increase the load;
- can be used by all people (children and adults, men and women);
- allows you to train different muscle groups;
- helps to tone all the muscles of the body, burn extra calories, and get beautiful relief.
Fitness bands on Atletika24.ru
If you don’t want to wait for your order from Aliexpress, you can purchase fitness bands in Moscow in the Atletika24.ru online store. It is in this store that you can buy high-quality elastic bands with delivery in 1-2 days in Moscow and St. Petersburg.
Currently, this store offers two models of fitness bands, differing in size. The main difference between these elastic bands is their bright, pleasant colors and instructions with the largest selection of exercises (58 exercises and 8 complexes).
Standard rubber bands:
- Length – 25 cm (50 cm circumference)
- Width – 5 cm
- Material – 100% latex
- The set includes 5 elastic bands of different loads, a bag, instructions with exercises
- The price of the set is 1100 rubles.
Elastic bands Pro version:
- Length – 30 cm (60 cm circumference)
- Width – 7.5 cm
- Material – 100% latex
- The set includes 5 elastic bands of different loads, a bag, instructions with exercises
- The price of the set is 1600 rubles.
Features of using fitness bands:
- Fitness elastic bands are made of durable materials that should not tear. But sometimes, when overstretched, elastic bands with weak resistance can burst.
- Choose a material with a non-slip surface for ease of use.
- As a rule, yellow and red rubber bands are weak resistance, blue, green and black are hard resistance. But there is often a different gradation of colors, please check when purchasing.
- The better the quality of the material, the stronger and more durable the tapes will be.
- When practicing with elastic bands, it is better to wear long pants to avoid chafing and irritation from the latex.
How and how much to exercise
To evenly target all the fibers of the gluteal muscles, choose three exercises for one workout, and do the rest the next. Alternate them every session.
Choose the elasticity of the elastic band and the number of repetitions so that the last repetitions in the approach are heavy. Ideally, you should perform 8–12 times per set. But if your resistance band isn't flexible enough to fatigue you for that number of reps, do more.
Start with three sets and gradually increase the number to five. Rest for 2-3 minutes between them. Also don't forget about recovery. Train every other day (3-4 times a week).
Video with fitness band
If you like to train using ready-made videos, then we offer you a selection of workouts with a fitness band. Exercise and lose weight! See also: A selection of the best videos with a fitness band
Buttocks will burn: training with an elastic band
Workout for legs and buttocks with elastic bands
Workout for buttocks with elastic band
Workout for buttocks with elastic band
Full body workout with two elastic bands
A fitness elastic band is a convenient, compact, safe and very effective piece of equipment for toning muscles and getting rid of problem areas. Regularly performing these exercises will make your body elastic and toned.
Exercise "shell"
Place the band just above your knees. Lie on your side, resting your head on the hand that is closest to the floor, or supporting it with your hand bent at the elbow, as shown in the example above. Raise your legs to hip height, keeping your knees flat on the floor. Keeping your legs together, begin to move your top knee toward the ceiling and slowly lower it down without crossing your legs (the knee should be suspended). Do 20 reps and then switch sides. This is a good exercise to warm up before doing lunges or squats.
Gluteal bridge
It is important to monitor the position of your back; it should always be straight.
Technique:
- Lie on your back, bend your knees, place the elastic band on your hips.
- Raise your pelvis, placing all the weight on your feet and squeezing your buttocks.
- Spread your legs to the sides.
- Return to the starting position.
- Complete at least 20 repetitions.
Photo: instagram.com/ann.andres
