Action guide Resistance band

Posted in: Sport

Action guide Resistance band

You can train your legs, ankles, hips, back, arms and shoulders with the resistance bands. Great choice for all fitness lovers!


Action guide

  1. Lateral walking
    Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.

  2. Standing side kicking
    Lift your toes slightly upwards. Moving only your working leg, swing your foot out sideways like a pendulum, hinging at the hip. Lift your foot to about 45 degrees or wherever is comfortable. Slowly lower back to the starting position, keeping tension on the band or cable (if applicable). Complete the desired number of reps, then switch sides and repeat for the other leg. 

  3. Side lying
    Lie on your side on the floor, bring the legs to 45 degrees in front, maintaining a 90 degree angle in the knees. Place one hand on our hip and keep your heels together.

  4. Yoga ball training
    Place your right hand on the floor and open your legs 45 degrees. Place one hand on your hips and keep your heels together. Use your gluteus maximus to move your hips away from your waist. Lift your leg up and bring your legs together.

  5. Kneeling side kicking
    Gett on all fours with your right leg extended long, making sure that your arms are aligned with your shoulders.

  6. Kneeling and back-kicking
    Lift and extend one leg up and outward, similar to an ‘L’ shape. Keep your back as straight as possible as you kick your leg up. Slowly lower and repeat for the desired number of reps. Make sure to keep your abs tight and back straight.

  7. Supine
    Lift your hips up until they align with your shoulders and knees. From the top position, lower your hips back to the floor and repeat the movement. Try to focus on lifting your hips using your hips, hamstrings and lower back muscles rather than your quads on the front of your thighs.

  8. Hip bridge
    Lay down with your back on the floor, then draw your feet in towards your hips, feet flat to the floor, shins vertical. Rest your arms on the floor at your sides.

  9. Squat
    Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forwards as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.


20 minutes a day

Resistance bands help you focus on five key target areas. Just 20 minutes a day and you’ll see results in 30 days.

  • Abs
  • Glutes
  • Quads
  • Calves
  • Hamstrings

The resistance band is light, small and easy to carry. You can exercise anywhere: home, gym, outdoor, etc.


Care instructions

  • Wash by hand with cold water
  • Do not use bleach or fabric softener
  • Rinse thoroughly and dry
  • Clean and dry thoroughly before storage
  • Fold neatly
  • Put in a cool and dry place with good ventilation
11 January 2022