Resistance bands are a gym-bag necessity! Anyone and everyone can benefit from using one. They work similarly to free weights. They provide an external resistance that your muscles work against, but they have one big difference... They engage the muscles being targeted to fight the tension throughout the entire exercise being performed. This means that your muscles are working harder, which leads to better results!

Resistance bands are lightweight, portable, and come in various shapes and sizes. The most common ones that you've probably seen at the gym or on Instagram are short resistance bands used for glute activation and lower body exercises. We have covered these bands extensively, and we cannot recommend them enough, but we want to focus on long resistance bands...

Maybe you've seen them, maybe you haven't. They are exactly like short bands, except they're longer and can be used for lower and upper body workouts! These bands work just like any other resistance bands, but a lot of people are still not familiar with them and may not know how to incorporate them into their gym or home workout routine. So we're going to give you all the information you need on long bands and how to use them!

WHAT ARE LONG RESISTANCE BANDS?
It's a long looped band (usually 40 inches long), made from either rubber or fabric, that comes in various resistance levels typically extra light-extra heavy. These types of bands are meant to add an extra challenge to bodyweight exercises, but without putting too much pressure on your joints like free weights do. One other advantage these bands have over free weights is that they are lightweight, and although they are long, they can be stashed in a small space or bag so you can take them with you traveling or to the gym!

HOW TO USE LONG RESISTANCE BANDS
Long loop bands are used to stimulate muscles, help tone up your upper and lower body, can be used in place for weights or as an addition to warm-up and strength training routines. The various resistance levels makes it perfect for all fitness levels! If you're just starting out, you can use a light resistance band and then work our way up to a heavier resistance as you make progress.

Resistance band workouts are just as effective as training with free weights like dumbbells, kettlebells, or barbells. You just need to know how to use them! Unfortunately these exercise bands aren't as common as mini resistance bands so not a lot of people know how to use them or what exercises to do with them. But don't worry, we have all the information you need to help you learn how to use them effectively for better results!

Upper body resistance band exercises
There are so many upper body exercises you can do with a resistance band, but to keep things simple, we chose five that don't require the band to be looped around a hook. All you'll need is your body and your band!

​Bent-over row
How to do it: Loop the band under your feet, stand with both feet on the resistance band hip-width apart. Bend your knees slightly and hinge forward at the hips. Make sure to keep your back flat and hands under your shoulders. Grab the band, palms facing in toward each other. Pull the band toward your chest, keeping elbows close to your body. Hold for a few seconds to feel the contraction on your back. Slowly straighten your arms and lower your hands back to the starting position.

Bicep curls
How to do it: Loop the band under your feet, stand with both feet on the resistance band shoulder-width apart. Grab the band and hold it palms facing forwards. Lift your arm toward your shoulders until you get a good contraction on the biceps, hold for a few seconds, then lower slowly back to the start.

Front raises
How to do it: Loop the band under your feet, and stand on it hip-width apart. Hold the band in each hand with your arms at your side. Raise your arms straight in front of you until they're parallel to the floor and perpendicular to your torso, your arms should be at shoulder level. Hold that position for a few seconds then slowly lower back to the start.

Single arm lateral raise
How to do it: Loop the band under your right foot, keeping both feet hip-width apart. Grab the other end of the band with your right hand, palm facing inward. Stand tall with your back straight with left arm at your side and the right hand with the band on your hip. Slowly lift your right arm up to shoulder height. Pause, then slowly return back down to the starting position. For this exercise you'll need to do 10-15 reps on one side, then switch sides and do the same amount.

Rear delts flyes
How to do it: Stand with your feet shoulder-width apart. Grab the resistance band with both hands and place them shoulder-width apart, make sure the band is flat. Hold the band in front of you at shoulder height. Keeping your arms straight, pull the band out and back until your shoulder blades contract. Pause for a few seconds and slowly return to the start.

Lower body resistance band exercises
These lower body exercises are simple to do, and do not need to be attached to a hook or anything. Don't forget to grab a short/mini resistance band and do some glute activation exercises before doing these (or any) lower body exercises!

Deadlifts
How to do it: Loop the band under your feet and stand on it with feet hip-width apart, hold onto the other side of the looped band with both hands. Bend knees slightly, hinge forward from hips until your chest is almost parallel to the floor, keeping back straight and core engaged. You should feel a stretch in your hamstrings. Pause and hold for a few seconds then engage your glutes to slowly bring your body back up to the starting position.

Front squats
How to do it: Loop the band under your feet and stand on it with feet slightly wider than shoulder-width apart. Bring the top of the band up to rest on the front of your shoulders, secure it in place by crossing your arms at your chest. Lower into a squat, keeping your back straight and chest up. Pause, then push up to the starting position.

​Good mornings
How to do it: Loop the band under your feet and stand on it shoulder-width apart. Grab the band and wrap one end around your neck. Grab the band at roughly shoulder level and pull up slightly to reduce the tension on your neck. Bend your knees slightly, hinging back into the hips while keeping your back neutral. Pause for a few seconds then extend hip back to the starting position.

Split squats
How to do it: Loop the middle of the band under your right foot as you step the other foot behind you in a split squat position. Bring the band up and behind your shoulders and grasp the band at the sides at chest level, elbows should be pointed towards the floor. Bend both knees and lower into a lunge position, left knee should be close to touching the floor. Pause, then straighten your legs. Do 10-15 reps and then repeat on the other side.

Single leg romanian deadlift

How to do it: Lay the band flat on the ground. Step the right foot in the middle of the band and place your left leg in a staggered position behind you. Grab the end of the band, use the looped ends as handles. Bend your right knee slightly, and hinge back at the hips while keeping your back neutral. Pause, then slowly make your way back up to the start. Do 10-15 reps on one leg then repeat on the other side.

These are just 10 full body exercises you can do, but there are more and with different variations to help you target different muscle groups.

Having a few long and short resistance bands handy is a good option for those who prefer home workouts, but have minimal equipment, or for those just short on time or traveling! The bottomline is that resistance band workouts are a good way to switch up your workout routine, effective, and will help you tone and build muscle!

Look around the gym and you’ll probably see a small pile of resistance bands somewhere – not being used.

Most of the time, people aren’t entirely sure how to use them. And often, they can simply get overlooked as it's not always clear how they can help you progress.

However, if you’re used to the cable systems at the gym – whether it’s to do triceps pull downs or seated cable rows – you’re already employing the same strength concepts that resistance bands are built on.

And because they’re so versatile, it doesn’t matter whether you’re looking to build, strengthen or work on an old shoulder injury, they have almost an infinite amount of uses and benefits.

You just need to know how to use them. But once you’ve got to grips with the basics, the benefits are tenfold.

Below, we cover all the fundamentals of resistance band training, including what they’re typically used for as well as the different types of exercises you can do with them.

WHAT ARE RESISTANCE BANDS?

There are different types of Resistance Bands. The most common (and best) types are the flat, resistance bands which are also known as strength bands or exercise bands.

They come in different widths. The thicker the width of the band, the more resistance it provides and equally, the harder it is to use.

Resistance bands start at level 1 and go right up to level 6. They are all the same length, however the level 1 resistance band is easier to stretch. This means it's more suited to exercises that require a greater range of movement. And it's also slightly easier to use so ideal for anyone who is just starting out.

Moving up the levels, they get harder and harder to stretch out. Until you reach level 6, which provides the most amount of resistance and is the most difficult to stretch.

It also provides the most counter balance. So, if you're using resistance bands to support your weight while doing something like assisted pull ups, the level 6 band is a great one to opt for if you're just starting out.

They are made from rubber and can be looped round gym equipment such as a rack or a stand, or simply used on their own.

They can be knotted to make them smaller – this can help when targeting your lower body. Or you can use your feet to stretch and anchor the band, to suit your height and ability.

WHAT DO RESISTANCE BANDS DO?

Resistance bands have a variety of uses

• To build strength - each band exerts a particular amount of force on your muscles when stretched and can be used in both upper and lower body training.

• To improve mobility - resistance bands are a great way to help you improve your flexibility, but you can also use them improve joint mobility.

• For rehabilitation - bands have proved themselves essential for aiding recovery and are especially useful when it comes to working on hip, shoulder and knee injuries.

• For weightlifting - resistance bands are also used in weight training. Wrapped around the ends of a weight bar, they make exercises more challenging so you can level up your one-rep max. Equally, they can be used with dumbbells for a similar reason.

• For pull ups - resistance bands can also help you build up to doing pull ups. Loop them around the pull up bar and place your foot or knee inside the band to support your weight as you train.

RESISTANCE BAND BENEFITS

As you can see, resistance bands have all sorts of uses. And there are numerous benefits to including resistance band work in your training:

1 - THEY IMPROVE THE QUALITY OF YOUR EXERCISES

When you think about resistance band training, the actual style of exercise is completely different than if you were using something like a dumbbell. Instead of simply lifting a weight, your muscles are under constant tension. This means the actual quality of each rep is significantly improved. And with your muscles working harder, you’ve got better contraction which is the key to getting stronger.

Additionally, it’s always good to find new ways to work out and provide your body with alternative stimuli to help it grow and adapt.

2 - THEY HELP TO FOCUS YOUR CONTROL

Sometimes lifting heavy in the rack is a more preferred method of training compared to working with dumbbells, simply because you have a guaranteed level of form and consistency.

The more ‘free’ you get with your weights, the more effort you need to put in to controlling your movements to make sure you’re doing them right.

However, although they’re more difficult, doing more free-weight work is essentially going to help you get stronger. And it will also help you improve your functional fitness levels as well.

It really is about practice.

Using resistance bands can feel a little shaky at first and getting the feel for them simply takes time and regular use. Also, making sure you control both the tension and the release takes a good amount of concentration. You have to make sure you are maintaining the tension on the band – rather than letting them snap back into place.

3 - THEY RECRUIT YOUR STABILISING MUSCLES

We mentioned above how resistance bands can feel a little unsteady to use. This just means you need to work doubly hard to maintain your form.

But by doing this, you’re targeting your stabilizing muscles and building core strength, all at the same time.

Try doing some overhead triceps extensions using a resistance band, and you’ll realize just how much you activate your core while doing them.

4 - THEY’RE FUNDAMENTAL FOR FUNCTIONAL TRAINING

There is a lot more movement involved when using resistance bands compared to more traditional style exercises. However, this is great for working your joints and allowing for more natural movements that you do in everyday life.

Building this sort of strength is great for helping you reach your goals but also stay fit and healthy in later life too.

5 - A GREAT ALTERNATIVE TO MACHINES

Machines can be good for beginners as they teach you the general movements you need to be doing in order to target specific muscle groups.

However, they can be restrictive and can force you to move quite unnaturally – depending on your body type – which means you’re not getting the most out of your workouts.

Being able to work the full muscle from extension to contraction will give you the best the results – and that’s what you get with resistance bands.

6 - THEY’RE LIGHTWEIGHT

Having a set of resistance bands can really help if you can’t get to the gym, or if you want to train at home without taking up loads of space. You can also take your own set to the gym really easily. Just chuck them into your gym bag and you’re all set.

Equally, if you travel around a lot and you want to make sure you get a workout in, you can just take them with you and use them wherever. You can even take them on holiday with you so there’s no excuse not to keep your strength up while you’re away.

7 - THEY’RE DESIGNED FOR COMPOUND EXERCISES

Compound exercises are when you use several muscles at the same time. They make for a really efficient workout as well as use more energy and improve your coordination.

Resistance band exercises are naturally more geared towards compound movements, so you can use them to get a full body workout.

8 - YOU HAVE CONTROL OVER THE ANGLE

Straight bars are great for lifting heavy. However, if you have any shoulder or wrist issues, they can sometimes aggravate your injuries. When using resistance bands, you can control the angle you train at. This means you can avoid training in uncomfortable positions while still targeting the right muscle groups.

And even if you’re not injured, it’s always worthwhile varying your training as much as possible to help avoid straining your joints.

9 - THEY PROMOTE BETTER FORM

How many times have you used momentum to squeeze out the last few reps while doing a particular exercise? This is much harder to do when using resistance bands. Having to maintain tension on the bands throughout the workout means each rep needs to be high quality and your muscles need to be working hard the whole way – rather than just at the end of the rep.

Ultimately however, this is going to help you progress and develop. So, they are a really fantastic training tool for anyone looking to build all over body strength.

10 - THEY TEACH YOU TO FEEL WHAT’S WORKING AND WHAT ISN’T

Because you have so much control over how you are using the band – from set up, to positioning, angle and movement – you need to be really focused on the feel of each exercise so you can tell what you’re working.

And once you know you’re working the right muscles, you can focus on squeezing them right until the very end to make sure you’re getting a full contraction.

Employing resistance bands in the right way can really help you improve the quality of your workouts. And they’re really convenient too.

Slouching and sitting with bad posture is more than just a bad habit. It can be detrimental to your quality of life.

When your back posture is poor, your entire health suffers as a result. Thankfully, you can fix your posture by investing in a back posture corrector that can help you sit up straight, heal yourself and give your back a rest.

Below we’ll show you how a back posture corrector works, why it is more than just a chiropractic issue, and why you need one in your life.

Let’s begin.

How Does a Back Posture Corrector Work?

Before spending your hard earned money on a back posture corrector, you need to do a little research into how and why they work. These braces are fully adjustable to your body type, weight, and spine.

The brace will hold your back into place so that you can fix your posture so that your back becomes stronger overall. For example, if you habitually slouch, the brace will hold your back into place straight so that you can retrain your posture until it is naturally comfortable.

What Are the Overall Health Benefits of a Back Posture Corrector?

Since you have a bit more information about how these back posture corrector devices work, it pays to now look into the bigger picture of why owning one is essential.

The eight tips below will let you see exactly why you need to place an order so you can start reaping the following benefits:

1. You Will Decrease Back Pain

Back pain is a fact of life for many people, as 80% of people suffer from lower back pain throughout the course of their lives.

Business is done sitting down in office chairs more than ever, which means that people aren’t as active or fit. This leaves more room for back pain and irritation.

When your back muscles weaken, you’ll need to compensate by carrying your weight in ways that are irritating and cause swelling.

Wearing one of the back posture corrector braces allows you to hold your torso into place in a way that increases your range of motion and takes much of the burden off of your lower back.

2. You Will Improve Your Mental Health

Posture and mental health are directly linked.

Studies indicate that people with good posture improve their mental function and memory.

Science backs the cognitive functions benefits of good posture, which is why you’ll want to be mindful of it every single day, particularly when at work or school.

3. Your Stress Levels Will Subside

Great posture is an excellent starting point if you want to drastically reduce the cortisol levels in your body.

People who sit up straight with excellent posture are more relaxed and attentive, which quiets the wandering mind and allows you to experience a sense of calmness and serenity. This carries over into your overall state of well-being, and can even produce a meditative state.

There’s a reason that meditation involves sitting up straight with the spine aligned. If you’re experiencing an undue amount of anxiety, checking your posture could be the first place to turn.

Since a posture corrector will make it so that your spine is naturally straight, you decrease the amount of stress that you’ll experience on an everyday basis.

4. You’ll Get Rid Of Lethargy

We’ve all experienced those days where no matter what, we just don’t have it.

This can be depressing and debilitating to your workflow if you allow it to remain unchecked. Perhaps worse, becoming too dependent on energy drinks and espresso can mess with your sleep cycle and cause caffeine dependence.

The secret to a wealth of energy lies in the alignment of the spine. Fixing your posture is an excellent way for you to remain exuberant and spry as you go about your everyday life.

This is essential since most spend their workweeks dragging and energy starved.

5. Posture Correction Improves Your Overall Self-Esteem

If you browse the motivational and self-development circles, you most likely have heard of the superhero pose.

This is a pose that involves putting your fist on your hips and standing up straight with your chest out. Science backs that this pose decreases fear and increases confidence almost immediately.

Since confidence is a byproduct of good posture, imagine the benefits you’ll experience in your personal and business life.

6. It’ll Help You Get More Done

Since your brain works better with great posture, you can expect to be more productive in your endeavors.

This is only natural since you can’t expect to stay focused and on task laying down and bed, as opposed to sitting up straight in a chair.

A posture corrector, along with an ergonomic office chair, will keep you in the game throughout even the longest work shifts.

7. You Will Age Better

Nothing says old age like a bad back.

Wearing a posture corrector holds back the hands of time and lets you heal your back at the same time. You’ll walk around with a youthful spring in your step, without tweaking an irritated back.

This way, you’ll be pain-free and able to enjoy your everyday life.

8. Your Breathing Will Improve

Breath is life.

This is far more literal than hyperbole, so the more oxygen you get into your lungs, the better. You’ll have oxygen-rich blood that feeds your muscles and tissues and allows your brain to build the neural pathways you need to learn and grow.

The deeper you breathe, the easier it’ll be for you to take life as it comes, as opposed to walking around with tension and anxiety.

Learn more about the benefits of resistance bands and why this training tool is one of the best portable fitness devices, helping you to stay fit and strong in 2021.

Traveling a lot and don't have the opportunity to work out? Bored of running in the winter or doing push-ups and squats in the living room? Resistance bands might be the perfect solution for your problems, especially during the dark and cold winter period.

Resistance bands, which in this blog refer to looped and flat elastic bands without handles, are one of the best choices for versatile training if you are trying to improve your fitness and get stronger. Why? The following sections will describe the advantages that resistance band workouts have to offer:

1.Train anywhere

Resistance bands are extremely portable, and you can take them anywhere. They are lightweight and can be easily stored in your backpack, purse, or suitcase. Take your resistance band to business trips, holidays, or even to work. No matter where you are going, you will have a portable gym in your pocket. Check out the video below for different use cases.

2. Train anytime

Resistance bands are highly versatile which means you can train at any time. Just woke up and in need of mobilization to start the day? Want to fight your food coma right at your workplace? Or do you want to empty your batteries doing a full-body workout in the evening? Go for it! You can perform a variety of resistance band workouts at any time of the day based on your specific requirements.

3. Versatile Strength Training

You can perform over 50 exercises using resistance bands to train almost any muscle in your body. By narrowing your grip, you can increase the resistance of the elastic band, which enables you to control the difficulty of the exercise. This creates countless possibilities to train your body and adapt the level of your workout according to the progress of your training - it is like having several dumbbells in just one elastic band.

4 Dynamic Stretching Using Resistance Bands

Studies show that the fitness industry is transforming, and stretching is becoming the new workout. Using resistance bands, you can complement your mandatory stretching program after your workout by performing static and especially dynamic stretching. Remember that you should always stretch after working out to increase your flexibility, range of motion and improve your posture as well as your performance as an athlete.

5. Easy on your Joints

Unlike free weights, resistance bands are not dependent on gravity and therefore reduce joint compression, which helps to prevent injuries on your joints in the long-term. Due to the flexible and variable execution of movements during an exercise, the workouts are not as repetitive as well and therefore easier on your joints.

6. Tailor Your Resistance Band Workout To Your Needs As An Athlete

No matter if you are playing soccer, volleyball, badminton, or football you can tailor your resistance band exercises to your needs within these specific areas. Due to the described versatility of the workouts, you can train all fitness aspects including speed, endurance, strength, flexibility, coordination, balance, and much more, targeting different areas of your body.

7. Grow and Tone your Muscles

Research has proven that resistance band exercises grow your muscles and tone them at the same time. Toning your muscles is simply the process of losing body fat so that muscles appear on the surface of your skin. There are no specific exercises to tone your muscles. Free weight training and machine weight training have some advantages in muscle hypertrophy (growth of muscle volume) and muscle activation, but resistance bands are not far from it! Give it a shot and you will be amazed how strong you will get.