The start of the new year means a new health kick. Whether that's joining a gym or getting back into your home workouts, many are returning to or starting a new fitness routine.
For some of us, that means trying to get all those steps in on your Fitbit or a lengthy resistance training session. Whether you're limited on space, not comfortable getting back into the gym, or you need a resistance band for a gym class - our best resistance bands guide has got you covered.
But, before you hit that buy button, we’ve found some simple workouts that you can easily do with limited or lots of space to get you feeling inspired.
Related: The best adjustable dumbbells
Easy home workouts with resistance bands
Not sure where to start when it comes to exercise? No problem! Follow this simple step-by-step guide to help you make the most of your resistance bands.
Here is a break down of some of our favourite exercises from this lovely infographic:
Resistance band lying leg raise
Lay out a mat or a towel and make yourself comfortable on the floor.
Loop the resistance bands around your ankles and lie on one side.
Extend both your legs out straight, then place one ankle on top of the other (opposite side that you're laying on).
Bend the elbow of arm which side you're on and prop your head up with your hand.
Slowly lift the top leg, keeping it as straight as possible.
Leave this here for a few seconds and then drop down into the start position.
Resistance band pull apart
Stand in a comfortable position with your legs hip-width apart facing forward.
Hold your resistance band and place your hands at the same distance as your feet.
Slowly raise the band above your head for five to ten seconds.
Bring your arms back down at a moderate pace.
Resistance band squat
Again stand at hip-width apart and loop a resistance band around your ankles.
Bend your knees while pushing your hips back while you lower yourself into the squat position.
Make sure to engage your core and hold for five to ten seconds.
Slowly push yourself up from your heels and stand back in the start position.
Expert’s Choice
Wherever you are in your workout journey, these resistance tubes from Reebok will be your perfect match. Choose from three resistance levels: light, medium or heavy.
Best used for: Strengthening and toning muscles.
Key features: It's 11.5cm in length. Easy to handle because of the comfortable padded grip. Made from recyclable materials.
High-quality and non-slip this set of three resistance bands is perfect for assisting you in various exercises - especially great for building perfect peach glute and legs faster.
Best used for: Elevating glutes and leg workouts at home.
Key features: Non-slip and high resistance.Three different resistance levels of light, medium and heavy.
Decathlonwww.decathlon.co.uk
Do you love to run? This brilliant band will help your stretch out before you hit the open road, which will help reduce risks of sports-related injuries.
Best used for: Can't touch your toes? This Domyos Cross-Training Elastic Training Band is perfect for helping to improve your flexibility.
Key features: This band has a 15kg resistance level. It's super lightweight and portable, which means that you can use it in any room in the house.
With a non-slip, durable and comfortable design, these resistance bands are perfect for working your whole body. For continuously increasing your athletic ability, muscle endurance and strength this pack of three can help you work up to stronger weights, or use flexibly on those days you don't need so much of a workout - plus, they'll look gorgeous while doing so.
Best used for: Muscle endurance, strength building and increasing flexibility.
Key features: Three different resistance levels - light, medium and heavy.Includes a mesh pouch for easy travel from home to the gym.
Whatever your training level, this fantastic resistant band set has everything you need to strengthen your whole body. Not to mention the fact that they can be used to assist in physiotherapy.
Best used for: Effective for training and gaining in the abdomen, chest, shoulders, back, triceps, biceps and thighs.
Key features: In this 12 piece set you'll find five different resistance bands - Black(30lbs), Blue(25lbs), Red(20lbs), Green(15lbs) and Yellow(10lbs). There are also two anti-slip handles, a premium door anchor, workout guide and carry gift bag.
Whether you're a beginner or an expert, these are a handy tool to help you make the most of your fitness regime.
Best used for: Each of the bands is best for something different. There's something for you if you're trying to do any of the following:
High-intensity muscle training
Squat training
Arm muscle training
Yoga practice
Injury/rehabilitation training
Key features: The set has five different resistance levels. Budget-friendly and will help with all your workout needs. It comes with a lifetime warranty.
This lovely resistance band pack is everything you need to take your exercise to the next level. Not only will it help you build up strength, but they'll also help with your stamina.
Best used for: The bands support you with a home yoga, Pilates or a CrossFit workout.
Key features: This pack features five different intensity bands - extra light, light, medium, strong and extra strong.This set comes with a cute sports carrier case so that you can easily take them with you to the gym or park. Each band measures 35cm diameter.
www.myprotein.com
Level up your home workouts with this Myprotein resistance band. This multi-use resistance band can be used for a number of exercises and features rubber handles for a comfortable grip.
Best used for: Upgrading your home workouts.
Key features: A resistance of 13.6 kg.Medium resistance Rubber handle for comfortable grip.
www.myprotein.com
Take your glutes session to the next level with this Booty Band Bundle, featuring light, medium and heavyweight booty bands.
Best used for: Take your leg day to the next level.
Key features: This set features three different intensity bands - light blue: 25lb, light grey: 38.5lb, grey: 55lb.Comes with a sports carrier case so that you can easily take them with you to the gym or park.
These bands cover a wide range of resistance levels, designed to suit a variety of exercises to help you train all muscles for all purposes. The design of the band features images of exercise ideas to help you get started with your workouts making them great for beginners.
Best used for: Beginners looking to add intensity to all workouts.
Key features: Handy set of four bands with different tension levels.High-quality velvet carry bag is included for neat and ultra-compact storage.
www.beautybay.com
Upgrade your home (or gym) workouts with the Shreddy Logomania Band. Designed to help you target, isolate and strengthen your muscles is this short, extra heavy strength resistance band.
Best used for: Avid gym goers to target, isolate and strengthen those muscles.
Key features: Latex-free and completely vegan.Extra heavy strength.Comes with drawstring pouch.
Finally decided to treat yourself to a resistance band? Good on you! There's no better time than right now to start using this useful fitness accessory. To help you on your home workout journey, we've pulled together a useful Q&A guide to help answer any question you might have.
Resistance band Q&A
Why use resistance bands?
There are lots of fantastic benefits to using a resistance band such as improving flexibility and muscle tone.
What we love most about this fitness accessory is that they're so versatile. Our favourite place to use a resistance band is in the garden on a sunny day.
How do resistance bands build muscle?
Yes, resistance bands do build up muscles. The NHS website even lists working with resistance bands as a muscle-strengthening activity.
Can resistance bands snap?
Like most products, resistance bands must be well looked after - there are times when these can snap. To prevent this from happening, you should always follow care instructions, inspect them before use and ease into your exercise.
Bands usually snap when they are dry, overstretched or worn down over time.
Are resistance bands safe?
This leads onto our final question - are resistance bands safe? With every exercise there are risks, the following steps will help to reduce the dangers:
• Check the bands before use. If they are damaged, don't use them.
• Give yourself plenty of space - you don't want to be bumping into anything.
• Never release a band while using it, this can snap back and hurt you.
• Don't over stretch a band (approximately two times its size).
Lily Anderson is a writer at Bauer Media, where she tests products for titles such as Heat, Closer, What’s the Best and Mother&Baby.
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