Training with fitness bands (also called pilates bands) is one of the ways to slim down and shape your body. You do not need complicated machines or additional weights to exercise - all you need is a piece of flexible tape to strengthen any muscle part, incl. belly, thighs, buttocks, hands. See a workout with 7 versatile exercises using fitness bands.

Training with rubbersis the perfect solution for busy people who do not have much time for exercise. It has similar effects to a gym training session, but is much simpler and can be performed anywhere, anytime. Importantly, exercises with rubbers not only model the body, but also improve balance, motor coordination and strengthen the deep muscles responsible for proper posture.

Try the following rubber training session with 7 exercises for each body part.

Training with rubbers - how to exercise?

For training, you can use elastics with special grips at the ends, but you can also use a cheaper, flexible strap without handles. The color of the rubber does not matter too much - the load is adjusted by holding the strap with a narrower or wider grip.

For optimal results, repeat the training 3 times a week (but never day after day - muscles need at least 24 hours to regenerate).

Before you start exercising, be sure to warm up for a few minutes - for example, on a stationary bike or cross trainer. Also, remember to stretch your muscles thoroughly after training.

Rubber Training: Upper Back Exercise

Stand slightly apart and grasp the waistband slightly wider than shoulder width. Extend your arms and stretch out in front of you to chest height. Spread your arms wide to the sides as you pull your shoulder blades together. Hold for a second, then bring your hands together again to release the gum. Repeat 15 times.

Training with rubber bands: an exercise for the deltoid muscles

Stand slightly apart, pull your stomach in and straighten your back. Step over one end of the tape with your left foot. Grasp the other end with your right hand (your left hand can hang freely along the body). Stretch the gum by lifting your right arm in front of you to the height of your head. Keep your arm straight at all times. Hold on for a second and lower ithand loosening the gum. Do 15 repetitions left and right (remember to step on the tape with your right foot when doing the left hand exercise).

Rubber Training: Biceps Exercise

Move one leg slightly forward and the other backward. Step with the front leg to the middle of the tape, and take the ends to your hands (for a better grip, you can tie the tape around your hands). Extend your arms, with the insides of your wrists facing outward. While bending both elbows, tighten the rubber band, then lower your arms until fully extended. Repeat 15 times.

Important

Correct breathing is very important during every strength training, also with the use of rubber bands. Breathe out as you stretch the strap, that is, as you tighten your muscles. Exhale as you loosen the gum.

It is also important to tighten your abdominal muscles during each exercise and keep your back straight at all times - thanks to this, the figure will be better stabilized.

Training with rubbers: triceps exercise

Grasp one end of the strap with your right hand, straighten your arm and lift it vertically upwards. Bend your elbow and put your hand over your head. Bend the other arm (left) at a right angle and put it behind your back so as to catch the tape approximately in the middle of its length (the smaller the distance between the hands, the greater the resistance). The left hand should remain still at all times. Stretch the gum by lifting your right arm above your head until it is fully extended. Then loosen the tape by lowering your arm to a 90 degree angle. Do 10 repetitions on both sides.

Training with rubbers: abdominal exercise

Sit on the floor in a straight position. Grasp the rubber shoulder-width apart, straighten your arms and stretch them out in front of you. Bend your legs at your knees and rest your feet on your heels. Tilt the torso slightly back. Remember to have a strong, tense stomach and a straight back. Lift your feet off the floor and bring your knees towards your chest and close to the stretched rubber. Then lower your legs and rest lightly on the ground again. Bring your knees in hard by working your abs. Make 10 such shorts.

Rubber training: buttocks exercise

Proceed to the supine position with your knees bent. Grab the bandage shoulder width apart and lay it flat against your hips. Keep your arms straight alongside your body. As you exhale, lift your hips until your thighs and torso form a single line. At the same time, hold the ends of the tape firmly and press against the floor. Then lower your buttocks and hips, but do not put them completely on the floor (muscles should remain taut). Do 10 repetitions.

Training with rubbers: exercise for buttocks and thighs​​

Stand slightly apart. Wrap the gum around your legs just below the knees. Bend your knees and bend overtorso slightly forward. Rest your hands on your hips. Make rhythmic lunges left and right, extending one leg and then adding the other leg. The more you bend your torso, the more intensively your gluteal muscles will work. Make sure the rubber remains taut at all times, otherwise it may slip off your legs. Make 30 dynamic lunges both ways.

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ABC of exercises