Strengthening exercises cannot always be done due to lack of time caused by everyday life and work. Therabands are ideal to take along or for training at home and can be used anywhere. An increase in resistance is possible and a variety of exercise variations are available. The exercises are repeated 15-20 times and are performed in 3-5 series. Information about the colors/resistances as well as risks and points to consider when training with the Therabands can be found in the article Theraband.
Exercises with the Theraband for muscle building
As a rule, every exercise with the Theraband has a strengthening effect. To build up a muscle, you have to give it the right stimuli through the training. Here an increase is important.
The muscle gets used to the stimulus after a while and demands an increase in resistance. Take a Theraband with a higher level for this purpose. Increase the resistance.
The more intensive the resistance, the more intense the stimulus for muscle growth. However, the resistance must not be too high. Because a clean execution of the exercises is still important to address the muscles ideally.
Therefore, make sure that you do the exercises properly and do not repeat them too quickly. This is also important for the protection of your joints and prevents injuries and pain. Women are often afraid of building up massive mountains of muscle and not looking feminine.
Theraband exercises alone are not enough to build up large muscle masses. Women should also be careful to build and define their muscles to a certain degree. Increase resistance without hesitation and make sure that the exercises are performed correctly.
Complaints such as pain can be treated and lead to a stable posture. 1) Wrap the Theraband around both ankles, the legs are hip-wide apart. The Theraband is a little loose and lies over the ankle.
Place both hands on the hips and let them rest there. Proceed slowly. Now spread one leg to the side of the ceiling.
If this is no longer possible due to the resistance of the Theraband, hold the leg for a moment and then slowly go down again. When lifting the leg it is important that the leg remains in the same plane as the other leg and does not deviate from the plane. So don’t move forward or backward.
The upper part of the body should also remain as stable as possible and not move when the leg is lifted. To keep your balance, you can support yourself on the wall with one hand. Change sides and repeat the exercise with the other leg.
You can also do the exercise lying down. 2) The Theraband remains wrapped around the ankles as in the first exercise and leaves some room for the leg movement that will follow. Again both hands are on the hips and the upper body remains stable during the exercise.
This time do not walk to the side with your leg stretched out, but stretch your leg backwards. Again the leg is held up briefly and then gradually goes down again. Change sides and repeat the exercise with the other leg.
To keep your balance you can hold on to the wall again. This exercise can also be done lying down. More exercises also without Theraband can be found in the article exercises belly, legs, buttocks, back.
1) In this exercise the correct execution is important to prevent pain. Place your legs hip-wide and bend your knees only slightly. These are behind your toes and do not protrude above them.
Your feet stand on the middle of your Thera band, which is on the floor. Both ends are again in one hand each and the elbows are again slightly bent. Her buttocks are now shifted to the back and her upper body to the front.
The back remains straight and forms a line with the buttocks. For this, pull your shoulders together towards the back. The neck is made extra long and the belly tensed.
This keeps your back straight during the exercise and strengthens it. The starting position is in the direction of a squat position (knee bend). Only when you can assume and maintain this position, perform the exercise with the Theraband.
The arms are angled, the elbows are close to the body and point backwards. Now go up again with your upper body and straighten up. The resistance of the Theraband should be highest in the end position.The arms remain next to the upper body and hold the ends of the theraband.
When you have straightened up, return to the previous starting position. 2) For this exercise you need a railing that is stable enough. Tie the Theraband in the middle around the railing and take the ends in one hand each.
Stand with your hips wide and straighten your back. In order not to move out of the way with your upper body during the exercise, tense your stomach. Both arms hang down and the elbows are slightly bent.
Now pull your arms back and keep them there. Then slowly walk forward again. Important is the upper body, which remains stable when the arms go backwards and does not go along with the movement.
To be even more stable in your position, bend your knees slightly. More exercises without Theraband can be found in the article Exercises against back pain. 1) Lie on your back and fold the Theraband once in the middle.
Take each end in one hand and bend your elbows slightly. Raise both arms towards the ceiling so that your arms and torso form a 90 degree angle. Both legs are turned up and the knees are slightly apart.
Raise your pelvis and go up until your pelvis and thighs are aligned. Keep your pelvis up and tense your buttocks. Now pull the Theraband apart with your arms and hold the pull for a short moment.
Slowly walk back with your arms. During this time your pelvis stays up and you repeat the sequence of your arm movement again. This exercises your lower and upper back as well as your shoulders and arms.
2) You are in the supine position again and have wrapped the Thera band around your lower legs. The Theraband should allow room for movement. The arms are laid to the side.
Raise both legs and bend the knees. There should be a stepped position of the legs at the end, i.e. the thighs form a 90 degree angle with the belly, just like the thighs with the lower legs. When you have taken the position, slowly pull the Theraband apart with your legs.
It is important that the feet do not go further than the thighs and therefore the knees should always stay in line with the feet. Walk until you feel a high resistance again and hold it for a short moment. Then go back and repeat the exercise.
1) Sit down on a chair and place the Theraband on the floor. Place your feet hip-wide on the Theraband and take each end in one hand. Make your back straight and your neck long.
Maintain this position during the exercise and bend your elbows slightly. The arms are beside your body and remain in the same plane as your upper body. The arm will not deviate from the plane when going up.
Now go up to the ceiling with your arms at the sides. Keep your arms up for a moment and then slowly go down again. Repeat the Theraband exercise for the shoulders.
2) Put the Theraband under your feet again like in the first exercise and place them a little bit apart from each other. You sit on a chair again and straighten your upper body. Both ends of the Theraband come into one hand each and you position your elbows to your upper body and bend them by 90 degrees.
You clench your hands into fists and turn the back of your hands towards the ceiling. You slowly move your fists to your shoulders and keep them up. Then slowly go down again with your hands.
Repeat this. 3) This exercise takes place again in a sitting position and you fold the Theraband once in the middle. Take each end in one hand.
Your upper body remains constantly upright. Bring your elbows to your upper body and bend them 90 degrees. The hands point forward.
Pull the Theraband slowly apart and turn your forearms outwards (outer rotation in the shoulder joint). Keep the maximum pull on the Theraband. While pulling the Theraband apart, the elbows remain on the body and do not move outwards.
Slowly bring your hands together again. 4) Sit on a chair and fold the Theraband once in the middle. Each end is in one hand.
The legs are positioned hip-wide apart and the whole heels rest on the floor. Pay attention to your back, which should remain straight during the exercise. Extend your arms upwards towards the ceiling and bend your elbows slightly.Slowly the Theraband is pulled apart and the pull is kept short.
Then bring your arms together again. You can find more exercises without Theraband in the article Exercises against shoulder and neck complaints. 1) The second exercise in the section “Exercises with the Theraband for the shoulders”, you can also use for the arms.
In this exercise the biceps is trained and is important not only for the shoulders but also for the elbows. You sit on a chair and have the Theraband under your feet. Both ends are in one hand each and the elbows remain on the upper body, which remains erect.
The hands are clenched into fists and the fingers point to the ceiling. Slowly pull the fists towards the shoulders and keep them up. After a short moment go down again.
2) Do this exercise in your seat and fold the Thera band once in the middle. Bring your elbows to your upper body and bend your elbows 90 degrees. Fold the Theraband together and take each end into a fist.
The Theraband should not allow any more room for movement. The fingers point to each other. Slowly turn your fists towards the ceiling and pull the Theraband.
Hold the pull for a moment and slowly go back again. The elbows remain on the upper body during this exercise. 3) You can perform the next exercise standing or sitting.
Grasp the Theraband with a forearm length between your hands. Now put it behind your upper body, so that one arm is stretched out at the bottom and the other arm is angled above shoulder height. Now bring the forearm of the upper arm into the stretching position.
The Theraband is put under increased tension and trains the triceps. Repeat these exercises several times and then change the arm. In these exercises the movement comes out of the arms, but the training stimulus also affects the neck.
Because some muscles of the neck pull down to the shoulder and are activated by this exercise. In this way you not only stabilize the shoulders, but also the neck. There are many people who are very sensitive in the cervical spine area.
If pressure or resistance comes directly on this region, they can react with headaches. To avoid this, they can also work from other parts of the body, such as the arms. 1) Sit on a chair and fold the Theraband once in the middle.
Each end is in one hand. Extend your arms upwards towards the ceiling and bend your elbows slightly. Straighten your back and stay upright during the Theraband exercise.
To remain stable in the upper body, tense your abdomen. Slowly pull the Theraband apart with your hands. Walk up to the resistance and stay in that position for a short time.
To strengthen the neck area, press the shoulder blades towards the spine. Keep your neck long and keep it in a stable position. Slowly bring your arms together again and take a break.
2) Another variation of the first exercise for the cervical spine is to pull the Theraband apart from behind. This requires some flexibility in the shoulders and arms. This should not cause pain.
You sit on a chair again and have the Theraband folded in the middle. Take the ends again in one hand and take the Theraband behind your head. Straighten your upper body and tense your abdomen to keep it stable during the exercise.
The upper arms are at shoulder level and the elbows are pulled up towards the shoulders. Pull the Theraband apart and move your hands and forearms outwards. Walk again until you reach the resistance and hold the position for a short moment.
Then walk with your hands back towards the shoulders. Repeat this Theraband exercise. This time the upper arms remain in their original position and only the forearms move in an arc.
With this second exercise the same muscles are stimulated differently again. More exercises without Theraband can be found in the article Exercises Cervical Spine Syndrome. 1) For this exercise you need a chair and a stable railing.
Sit with your side facing the railing and tie the middle of the Thera-band around it. Take the ends of the theraband in both hands and fold them together. The arms are bent and the hands are close to the body.
Straighten your upper body and place your legs hip-wide.The feet must have a stable base so that they do not slip away during the exercise. It is important to keep the upper body straight and the abdomen tensed. Now turn your upper body away from the railing and walk up to the resistance.
After you have briefly maintained this position, return your upper body to the starting position. After about twenty repetitions, change sides and turn your upper body to the other side. This exercises the oblique abdominal muscles.
2) To strengthen the straight abdominal muscles, sit with your back against the railing. The Theraband is again tied around the middle of the railing and the ends are both in your hands. Fold your hands together again and keep them close to your body.
Both sides of the theraband, run across your shoulders and come together between your hands. Bend your upper body forward and proceed in steps. Tense your stomach again.
If you have back pain you have to be careful. Only go down as far as you can and stay in the pain-free area. Even if you do not have back pain, do not go down completely with your upper body.
First place your chin on your chest and then gradually round the thoracic spine from vertebra to vertebra. In order to address the straight abdominal muscles correctly, the tension on the abdomen is important here, which is created when the upper body goes down. Gradually straighten up again.
In any case, do this step by step. Walk up from vertebra to vertebra and not jerkily with the entire spine. 1) You lie on your back and the Theraband lies flat over your pelvis.
Both ends are in one hand each. Both legs are set up hip-wide and angled. The arms remain stretched out on the floor and the hands hold the ends of the theraband.
Walk up with your pelvis and guide your pelvis against the resistance of your theraband. Walk up until your pelvis lines up with your thighs. Then tense your buttocks.
Stay up with your pelvis for a moment and then slowly go down again. 2) Repeat the first exercise again, but keep your pelvis up. Keep your buttocks tensed and add one more activity.
You walk with both legs on the spot and still keep your pelvis up. The hands hold the ends of the Thera band. Do the exercise for about 20 seconds and then take a break.
