Fitness elastic band (mini-bend): what is it, what is it for, where to buy + 40 exercises

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.

Advantages

Most often, a fitness elastic band for exercise receives positive reviews due to certain advantages. These include the following:

1. Compactness. The projectile takes up very little space. Immediately after training at home, you can put it in a separate box until your next workout. The band is ideal for home use as it is easy to store and can be practiced even in limited space.
2. Ease. The elastic band is not very heavy, so it will be easy to carry it with you. This allows you to take it for walks or trips.
3. Low cost. The equipment belongs to the category of cheap fitness tools. It can be purchased for 200-400 rubles.
4. Low chance of injury. When performing various exercises, both dynamic and static loads are carried out simultaneously throughout the entire amplitude. Based on this, we can say that training with this projectile has little effect on ligaments and joints, and therefore the likelihood of injury or sprain is reduced.
5. Involvement of all muscle groups. Thanks to the elastic band, it is possible to work absolutely all muscle groups. Most of the load, of course, will go to the arms, legs, back, buttocks, chest and shoulders, but small muscles will also work. You can do all the same exercises with an elastic band as you can with free weights.
6. Adaptive load level. The elastic band allows athletes to constantly work on their own progress, as well as the development of strength, since it has several levels of resistance, depending on the elasticity of the projectile. If desired, you can further adjust the intensity of the resistance by loosening or increasing the tension. You can increase the load when performing exercises by folding the tape in several layers.
7. Effective for stretching and Pilates. The equipment is regularly used during Pilates training and stretching. It forces additional muscles to work and at the same time increase the range of motion.
8. Uniform load distribution. The elastic expander promotes uniform load along the entire trajectory of its stretching, while dead zones are eliminated. Due to constant tension, the muscles cannot relax at any point, which increases the effectiveness of the workout.
9. Technique of performing exercises. During the lesson, the assistance of inertia is completely eliminated. For example, a dumbbell or barbell can be easily thrown, adding load to the joint-ligamentous system, which cannot be done with a fitness elastic band.

Comparison table of characteristics

The table below presents the main characteristics of the products in question. By comparing them with each other, it will be much easier for you to make a choice in favor of the appropriate tape model.

Flaws

Sometimes there are negative reviews about fitness bands for legs. They are left by athletes who have experienced the shortcomings of this equipment. The main ones are:

1. Possibility of allergic reactions. Most of these products are made from latex, which can easily cause allergies. Areas of skin that come into contact with the tape may quickly turn red. They often experience swelling and irritation. In this case, training with this apparatus must be stopped. If you want to continue training with the tape, you need to seek help from a trainer or choose a hypoallergenic, latex-free product yourself. The cost of such a product will not be much higher.
2. Rapid wear. Compared to free weights, which have a fairly long shelf life, bands are considered a short-lived product. Over time, they are able to stretch and lose their original flexibility. To prevent this from happening, it is best to purchase proven products that are made from high-quality and reliable materials. They certainly won’t tear after the first few workouts, but will serve their owners for a long time.
3. Difficulty in tracking results. People who train with dumbbells or barbells find it much easier to monitor their own progress since they know exactly how much weight they are using. But in the case of elastic bands, there is no reliable way to quantify the athlete’s performance.

How to practice

Many positive reviews about the fitness band indicate that it turns a regular workout into a strength workout. There is absolutely no need to use machines or free weights to do this. By overcoming the elastic resistance of the elastic band, muscle performance increases.

Exercises with a band can act either as a separate workout or as an addition to a strength training session. If you wish, you can diversify it at the end of the training and give additional stress to problem areas. Due to this, muscle groups do not adapt to the same type of load.

The elastic band allows you to control every movement of the athlete. Loosening or strengthening the resistance helps adjust the intensity of the resistance.

Indications for use

Expanders are compact, easy to use and absolutely safe. They can be recommended to almost everyone who wants to get in shape, since exercises with a fitness elastic band are not particularly high-intensity exercises. Thanks to a well-chosen set of classes, you can work out individual muscle groups in the legs, arms, and back for the rehabilitation of joints and muscles after various injuries.

Exercises with elastic bands for the legs will be useful for those who are contraindicated in exercising with barbells, dumbbells and other additional weight. If you have problems with excess weight, then training with an expander will help you lose weight and improve muscle resistance.

In addition, a fitness elastic band is an excellent tool for combating cellulite, which helps improve skin elasticity. By performing exercises with an expander, you can achieve beautiful posture and slender legs.

Exercises for legs and buttocks

A fitness elastic band for sports cannot increase the force of gravity pressing a person to the ground, thereby increasing the load on the muscle groups of the legs. Despite this, she is able to develop muscles by increasing the difficulty of getting up from the ground.

To work on the most problematic areas (the back of the thigh and buttocks), it is recommended to perform the following exercises:

1. Lunges. Stepping on the tape with one foot, you should take its ends in your hands and pull them as tight as possible. You need to step back with the second leg and perform about 10 squats, trying to strain the leg muscles as much as possible. The advantage of this exercise is the additional load on the biceps.
2. Side steps. With your feet shoulder-width apart, you need to put the elastic band on your knees and squat down a little. Then, straining your legs and buttocks, you should step to the sides, placing one leg next to the other. It is recommended to take 15 steps in each direction.
3. Gluteal bridge. Lying on the floor and bending your knees, you need to pass the elastic band over your hips, and firmly press its ends to the floor with your hands. Then you should perform 10-15 pelvic lifts. In this case, you definitely need to tense your buttocks.

Stretching

Today, there are many options for performing stretching exercises. From their list, each athlete will be able to choose the most suitable one.

The most common option is the one where the emphasis is not only on stretching, but also on working out certain muscles. This exercise is performed like this:

1. Tie the tape at the ankle joints and place your feet shoulder-width apart.
2. Bend your arms and place them on your waist.
3. Move one leg to the side, and then smoothly return to the starting position.
4. The exercise must be performed in 2 sets of 10 repetitions for each leg.

The second option is an exercise similar to the previous one. It is performed almost the same way, but the swings must be done not to the sides, but forward and backward.

Another good exercise is designed to work the muscles of the lower leg and thigh. It is performed lying on your back:

1. Raise your legs vertically and bend your knees.
2. Place the elastic band on your feet and take the ends in your hands.
3. Straighten your legs and then return to the starting position.
4. Straightening needs to be done about 10 times.

Squats

A fitness elastic band for exercise allows you to perfectly work out your buttocks, as well as your lower leg and all parts of your thigh. The squat is the next great basic exercise. It is done in 4 steps:

1. Place your feet shoulder-width apart.
2. Take the tape in your hands and place it clearly under both feet.
3. Press your hands to your shoulders.
4. Squat until your knees form a right angle.
5. In total, it is recommended to perform about 10-15 repetitions in 2 sets.

Quite often, reviews of the fitness band are left by people who want to achieve perfect legs and buttocks. Most often these comments are positive, since this device is intended precisely for these purposes.

Calf Raise

There is another, no less effective exercise. To perform a calf raise, use this technique:

1. Put the elastic band on so that it is on the foot of the supporting leg and the ankle of the working leg.
2. Place your feet together, but your knees should not touch.
3. Bend your knee and bring your foot toward your buttocks. Stay in this position for a few seconds.
4. Get into the starting position.

It will take 15-20 repetitions on each side. Number of approaches – 2-3.

Swing back

In the photo, the fitness band for exercise looks quite attractive. At first glance, it may seem that working with her is not so difficult, although in reality this is not the case. In order to understand the complexity of working with the tape, it will be enough to perform only a few strokes.

The exercise is done standing on your knees and hands. The first step is to secure the elastic band on your palms, and then wrap it behind one foot. Next, you should perform 10 swings with the same leg, straightening it as much as possible. If this number of repetitions seems small, then they can be increased to 15, and then to 20 for each leg.

Knee abduction to the side

Technique:

1. Apply the selected band to your knee areas.
2. Get into a cat position, resting on your hands and knees.
3. As you inhale, move your knee to the side. At the same time, do not bend it.
4. Restore the starting position.

You need 15-20 leads in each direction. The optimal number of approaches is 2-3. Between them you need to rest for 1 minute.

Athletes' opinions on elastic bands

Experienced athletes who work out in gyms or at home leave positive comments about the fitness tape. Both women and men love to exercise with this apparatus, since during training the muscles are well loaded, and after a few sessions the effect becomes noticeable. People who regularly use elastic bands recommend that all beginners purchase one and at least alternate it with workouts in the gym or with home bodyweight exercises.

A fitness band with resistance cannot have many negative reviews, because the number of advantages it has is much greater than the disadvantages. This device attracts the attention of buyers with its cost, as well as a fairly wide range of colors.

Thickness

How to determine the load level by thickness

This value is often ignored when buying elastic. However, there is a reason why width is still worth considering. It is indicated on the packaging of the tape along with kilograms. The greater the resistance and the number of kilograms, the greater the width of the elastic band. That is, it is directly proportional to the load

. However, some manufacturers make mistakes by indicating the range in kilograms. This was repeatedly noticed by coaches. And if for professional athletes a difference of several kilograms will not be noticeable, then for beginners it can be significant. Therefore, the width is a safe parameter by which the exact load can be calculated. The table shows the standard width and kilogram correspondence. From this you can determine the load range.

Best product

One of the most popular equipment is a unique fitness band with a resistance of 10-15 kg from EsonStyle. It will definitely come in handy for girls who dream of a slim figure. People like the tape because it can really help you get the maximum effect from your workouts.

The product is perfect for fitness, bodybuilding and athletics. Products of this type are distinguished by excellent quality, as well as ensuring comfortable training. With this tape you can perform exercises of any complexity both at home and on the street. If desired, you can take it with you to the gym and use it between working with exercise equipment.

Reviews

Athletes most often leave positive reviews about EsonStyle fitness bands, as they are effective and comfortable to use. Many buyers note that with the help of this device they were able to say goodbye to cellulite and excess weight forever. The girls managed to quickly tighten up their own bodies and make them more prominent.

Buyers often note in their reviews the safe and durable materials used to make the projectile. Thanks to this approach, the tape does not tear and does not cause allergic reactions, so absolutely anyone can use it.

Negative reviews about the fitness band cannot be received, since buyers are satisfied with all its capabilities. This product is recommended to beginners even by some professionals who have come a long way in sports.

Which company is better? Top 5 manufacturers

Today, the market offers products from many companies that produce sports elastic bands. Of all countries, China leads. We present the rating of famous manufacturers:

in 5th place are Esonstyle fitness bands

Esonstyle fitness bands

Advantages:

• durable latex products;
• Sold in sets of 5 pieces of varying hardness.

Flaws:

• Some models may slip when wearing clothes made of synthetic material.

in 4th place are exercise machines from Demix

Demix elastic bands

Advantages:

• high quality, 100% latex;
• wear-resistant.

Flaws:

• the presence of a specific odor.

in 3rd place are products from the Chinese manufacturer Champs

Champs gum

Advantages:

• wide range of models;
• made from high quality latex;
• the toughest ones can withstand loads of up to 60 kg.

Flaws:

• sold individually, price from 250 rubles.

in 2nd place U-POWEX

U-POWEX elastic bands

Advantages:

• the projectiles are more convenient to use due to the increased width of the tape;
• material - high-quality latex;
• do not curl or slip during training.

Flaws:

• high price;
• average price 800 rubles.

1st place fitness - rubber bands made of Malaysian latex from Shandong

fitness - elastic bands Shandong

Advantages:

• are characterized by high wear resistance;
• the type of latex used is less likely to cause allergies compared to other types;
• cost - 680 rubles for a set of 5 elastic bands.

Flaws:

• rarely in stock, delivery from 2 weeks.

Each company has a wide range of models, high-quality materials, and decent strength of products. Most produce themed lines of additional accessories, such as bags for storing ribbons and loops.

Criterias of choice. What you should pay attention to?

Before you buy an elastic band for fitness, you need to determine the parameters that the ideal piece of equipment should meet. For this:

1. Determine the goal you want to achieve. The type of simulator depends on this. If you need to work your hips and buttocks, a figure eight is suitable, the back muscles are an extuber, and your arms are a ring. A universal option is a loop or tape for the entire muscle complex.
2. Assess your level of preparedness, this will help you choose the right rigidity. If you are purchasing this equipment for the first time, it is better not to buy a set, but to choose a pair of elastic bands with the same load.
3. Carefully study the product labeling. Some manufacturers do not respect the color values ​​of hardness, producing pink, blue, and white models. In this case, the load level must be indicated on the projectile (or packaging).
4. If possible, take a test drive: stretch a small fragment of the projectile; if this was done very easily, almost without resistance, you need to choose a different degree of rigidity. When stretched, the elastic should not twist or slip off.
5. Rub the elastic with your finger or a damp cloth; a quality product will not leave marks on the skin.

Where is the best place to buy?

You can buy fitness elastic bands both in specialized stores, such as Sportmaster, and via the Internet. Let's look at the pros and cons of each option.

The big advantage of purchasing a simulator in a store is the opportunity to “touch” the product before purchasing, conduct a test drive and decide on the right model on the spot. If you are a beginner, you can use the services of a sales consultant who will clearly demonstrate the capabilities of the fitness band and help you determine the desired level of rigidity. In addition, sports stores provide a guarantee, and you can be sure that the elastic band will not stretch or tear after a couple of workouts. The main disadvantage is the clearly inflated price.

There are a huge number of offers on the Internet for the sale of sports elastic bands. Prices vary from 100 to 3500 rubles per piece. The cheapest options are traditionally on AliExpress, but it is very easy to get low quality goods. It is better to choose specialized online stores with a good reputation. Read customer reviews, order a call from the manager, discuss all the details. Then you will not be disappointed in your purchase.

Which fitness band manufacturer do you prefer?