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December 10, 2021 3 min read

Resistance Bands are an excellent piece of fitness equipment you can use at the gym, on vacation somewhere, and even on the beach. It can fit your gym bag easily without taking too much space but does wonder for your fitness routine.

To get the most out of your resistance band, here are training essentials you should master:

1. Glute Exercises

One of the best uses of the resistance band is exercising your glutes. Resistance bands are more than enough to give an effective workout to your glutes.

First, place your resistance band around your feet. Sit on the ground and start doing that butt-shaking exercise when you are ready. Do this for the recommended amount of time. Make sure to keep your back straight and your core engaged.

2. Chest Presses

For the best chest workout, use a resistance band with handles. Grab them and place your feet on the floor in front of you. Raise your arms until they’re straight in front of you.

Exhale as you pull in and push out from your elbows to do a chest press. Make sure to push your elbows to the ceiling, then lower them to your shoulders.

3. Shoulder Press

Dumbbells or a resistance band can do the trick for shoulder presses. Grab the handles and place your feet shoulder-width apart. Your arms should be hanging straight down.

Lift the handles straight up and behind your head. Pause, then return the handle to the starting position.

4. Bicep Curls

Bicep curls can be done with hand weights or a resistance band. Grab the handles and hold them straight down.

Bend at the elbow and do bicep curls as you exhale. Then, inhale and lower the handles to the starting position.

5. Squats

Squats are a challenging exercise using a resistance band. You’ll need two resistance bands and a chair or a bench. Take one resistance band and wrap it around your legs, just above the knees.

Stand straight and inhale as you take a squat. Then, exhale and stand up straight until you’re back to the starting position.

6. Push-Ups

Resistance bands don’t just work out your upper body; they can also work out your abs and lower body, especially your glutes and legs. You’ll need a resistance band and some support, like a sturdy table or chair.

Place your resistance band around your feet and grab the handles. Do push-ups and exhale as you lower your body. Inhale as you come back to the starting position.

7. Ab Crunches

Crunches are an essential part of a good ab workout. Place your resistance band around your legs, just below your knees. Keep your hands behind your head and do crunches.

8. Stretching

When you are done with your more intense exercises, you should do some light stretching. This will prevent your muscles from getting too tight and enable you to move relatively quickly.

With resistance bands, you don’t have to use a lot of effort to get a good stretch. Place the resistance band around a sturdy object like a table or chair. Slowly move your hands and legs down to stretch the muscles.


Resistance bands are excellent fitness equipment that can fit in your gym bag. They can be used for many different exercises and are very versatile. With these training essentials, you can get an excellent workout for your glutes, chest, abs, shoulders, and legs.

At POWERBANDS® our mission is to improve the quality of our customers' lives through movement. Around here, we won’t settle for anything less than the finest POWERBANDS® ever manufactured. Achieve fitness with thebest resistance bands in Australia now!