Thera-band’s are a convenient, easy, and cost effective way to enhance the benefits of your workout. Exercise bands (like the thera-band) add resistance to any exercise, stretch or movement through the activation of targeted muscle groups. With the provision of external resistance, the muscles have to engage even further to fight the tension, causing them to work harder than they usually would. This enhanced activation results in an increase in overall muscle strength, tone, and flexibility. Thera-band exercises aren’t only performed by dancers and athletes. Anyone who is aiming to improve their strength and physical tone can perform exercises with resistance bands. Listed below we have eight easy thera-band exercises you can do at home to get that little extra out of your workout and feel that burn!

Before we start, the rule of thumb when using a thera-band is the closer you hold towards the centre of the band, the greater the resistance. If you want to reduce the level of intensity, move your grip further to the ends.

Bicep Curl

Targets the biceps, core, and lower back.

Hold the ends of the thera-band in either hand and then place the thera-band under your feet, ensuring you have even lengths on each side of the band. Curl the thera-band upward, bending your elbow, keeping the palms up and elbow attached to the side of the body. Hold and slowly return, then repeat. Ensure to keep your back straight and avoid leaning backwards or rounding your back.
Repeat for 2 sets of 10 reps.

Seline wears the Alexandra Camisole in navy, and the Thalia Legging and Ellen Top in navy from the Merino Collection.

Tricep Pull

Targets the triceps, shoulders, chest and forearms.

Hang a thera-band over the top of a door (or a chair if that’s too high), ensuring it hangs evenly on both sides. Hold the ends of the band in each hand, palms facing in. Keep your elbows tight to the side of your body and pull your hands down towards your waist. Hold for a second and then bring your hands back up. This equals one rep.
Repeat for 2 sets of 10 reps.

Reverse Lunge with Twist & Pull

Targets the glutes, thighs, core, shoulders, and upper back.

Stand with your arms extended forward at chest height, holding one end of the band in each hand. Step your left foot back, and lower into a lunge. Twist your torso over your right leg, and pull your hands farther apart, stretching the band. Return to the starting position, then repeat on the opposite side. Alternate sides with each rep.
Repeat for 2 sets of 10 reps.

Side-Angle Bent Row

Targets the glutes, thighs, core, upper back, and arms.

Anchor one end of the band under the inside of your left foot, with the opposite end in your right hand. Step your right foot back, and bend your left leg until the thigh is nearly parallel to the floor. Rest the left forearm on the left thigh. Lower your right hand next to your left shin, then pull your right elbow toward your right shoulder. Slowly lower your right hand beside your left shin (think of a sawing action).
Continue for 30 seconds, and repeat on the opposite side for another 30 seconds.

Clams

Targets the glutes (maximus and medius), and core.

Lie on your right side and tie a thera-band around your thighs. Stack your feet and hips, with your knees bent at a 90 degree angle and your head resting in your right hand. Draw your knees in toward your body until your feet in are in line with your butt. Place your left hand on your hip to ensure it doesn’t tilt backwards. This is your starting position. Keeping your abs engaged and your feet together, raise your left knee as far as you can without rotating your hip or lifting your right knee off the floor. Hold for one second, squeezing your glutes at the top and then slowly return to the starting position.
Repeat for 20 reps on each side.

Inner Thigh Lift

Targets the adductors, glutes, and core.

Lie on your right side on the ground supporting your head with your hand. Place the thera-band around the bottom foot and hold in the hand that is not supporting the head. Flex the bottom foot. Place the top foot on the ground in front of the bottom leg keeping the knee bent and facing towards the ceiling. Lift the bottom foot up off the ground targeting the bottom inner thigh. Lower back down hovering the leg just off the ground. Aim to keep the bottom foot flexed the entire time and the top foot firmly planted on the ground. Try to avoid rolling back on to the hips so you really work the adductors.
Repeat for 20 reps on each leg.

Glute Kickbacks

Targets the glutes, hamstrings, and core.

Tie the thera-band around your ankles and stand with your feet hip distance apart. Engage your core and shift your weight onto one leg. With the opposite leg, slowly kick backward lifting the foot 45 degrees off the ground. Bring the leg back in with control and gently tap the ground just behind the planted foot. This equals one rep. Focus on balance and form. If your hips twist or your lower back arches, you’re likely kicking back too far/high or using a resistance that’s too heavy.
Repeat 20 times and then change legs.

Kneeling Leg Extension

Targets the core, arms, adductors and abductors.

Tie a thera-band around your thighs. Start on an all-fours position with your wrists under your shoulders and knees under your hips. Engage your core and roll to put all of your weight in your right hand and right knee, as you straighten your left leg, keeping your left foot on the floor (a modified side plank position). Your left hand can rest on your hip. This is your starting position. From this position lift your left leg up toward the ceiling, keeping it straight. You can lift as high as your flexibility allows, but stop when your leg is even with the line of your hip. Slowly lower your leg and tap your left foot to the floor before immediately lifting it again. If you find the thera-band is sliding up your thigh you can hold it in place under your right knee.
Do 20 reps on one side, then switch to the other side.

Thera-band Stretch Strap

If you’re after something a little different you can also look at using a Thera-band Stretch Strap. These are a great way to improve flexibility through the use of resistance. They have different loops that determine the level of resistance and are a great way to improve your hamstring flexibility and splits!

If you love these exercises and would like to incorporate other thera-band exercises into your ‘dance at home’ or ‘workout at home’ routine, check out our blog Thera-band exercises for the Dancer. Sometimes working out can feel like a chore but by mixing up your routine with the addition of something as small as a thera-band can make a world of difference. For other great tips and tricks to make your time at home as productive (or unproductive, if that’s how you’re feeling) as possible, have a look at some of our most recent articles on the Energetiks Blog!