Theraband Exercises: The Ultimate Workout

Our Theraband-exercises are an optimal whole body training, with which you can increase your fitness. We tell you the most effective exercises.

The right preparation for Theraband exercises

Therabands are available in different thicknesses, which are indicated by the colour of the respective band. To find out which thickness is right for you, you should test the different bands. If you can easily do 15 repetitions of an exercise, the rubber band is too weak.

It is also important that you warm up before the Theraband exercises and start slowly. It is best to do the workout three times a week for about 30 minutes. Make sure that the Theraband is under tension during all exercises and that you take your time for the execution. The big advantage of Theraband training: the resistance of the band makes the exercises particularly effective.

Rowing for a healthy back

Stand with your legs about waist wide, hold the Theraband with your feet and put the ends in your hands. The arms are stretched out. Then bend your knees, take your shoulder blades back and lean forward a little bit with your back straight.

In the next step, pull your arms up so that your elbow is almost at a right angle. Make sure that your arm remains close to your body and that the strap is tight throughout. When your fists have reached about navel height, return to the starting position. You can repeat this exercise 15 times.

Leg raising for a sexy bottom

The leg lifter is one of the Theraband exercises with which you address several muscles at once. In this case, your back is also strengthened in addition to the gluteal muscles. To do this, stand in a four-footed position so that your knees are under your hips and your hands are under your shoulder. Hold the ends of the Thera band in your hands and wrap it around your right foot.

Then stretch your leg backwards until it lines up with your back. The back should always be straight (no hollow back!) and the leg should not be lifted higher than the hip. Then put the knee down again. After 15 to 20 repetitions you change sides.

Shoulder pulls for strong arms

In the starting position you hold the Theraband with both hands and stand on it with your feet. The hands point outwards. Then bring your bent arms up to your shoulders at the sides of your body as if you were doing a dumbbell workout. Take a deep breath and hold the position for a few seconds. Then lower your arms again and repeat the exercise 15 to 20 times.

Crunches for the straight abdominal muscles

This Theraband training is a variation of the crunches. For this, lie on your back and bend your legs in the air so that they are bent at an angle of about 90 degrees. Wrap the tape around the soles of your feet and hold the ends.

Then cross your hands at the back of your head and lift your upper body slightly. Unlike sit-ups, your lower back stays on the floor. Tighten your stomach and hold the end position briefly before lowering your upper body again.

Lungs for strong legs

For the starting position of the lungs, take a lunge with your right leg forward and stand in the middle of the Thera-band. Straighten your upper body and stretch your arms a little to the side.

Then bend your back leg down until you almost touch the ground and bring your arms with the Theraband stretched out upwards. Hold the final position for a few seconds and change sides after 10 to 15 repetitions.