Hardly any other fitness equipment is as practical as the Theraband: it doesn’t cost much, is light and even comes with you on holiday. Strength endurance, muscle building and body shaping can be ideally combined with it. For the training to strengthen the muscles you need a Theraband with a length of 200 to 250 cm. The colour of the band shows the resistance.

Beginners choose a band with light resistance, advanced users with medium resistance. You should be able to do the Theraband exercises with all repetitions well and be able to do them technically correct even the last time. The Therabands are available in sports shops from about ten Euros. Good news for allergy sufferers: latex-free bands are also available!

Theraband training: How to train properly

Warm up your body for 4-5 minutes before the fitness exercises.
Wrap the tape around your hands (hold it with your thumb) or feet twice as much as possible.
Keep your wrists stable – do not bend them. In the starting position (A) of the exercises, both the body and the band are always in slight basic tension.
Do not let the band bounce back after pulling it apart. Move it slowly back again.
Breathe out as the band is tightened, breathe in again as it is loosened. You should repeat an exercise about 15 to 20 times (one series). Try to do two to three series per exercise with a break of about 20 seconds each. To improve your general strength endurance (low intensity – more repetitions – more series), do 2 or 3 exercises per week for about 30 minutes.

Theraband training for your complete workout

Upper arm/triceps and shoulder girdle

Hip-wide stance, the knees are slightly bent, the upper body is erect and in a slight forward position. The left hand presses with the back of the hand against the bottom. The right elbow stands almost vertically over the shoulder. The ligament is in light pretension.
Now stretch the right forearm upwards, the palm of the hand points forward. Pull the shoulders outwards and downwards. Then slowly bend the arm again, gradually releasing the tension in the band. The head remains upright. Change sides. Strengthen triceps and shoulder girdle.

Isolated exercise for the upper arm/biceps

Small step position, right before left. Hold the tape with your right hand and fix the middle with your front foot so that the tape is slightly taut. Feet and knees point in one direction, knees are slightly bent. The upper body is upright and in a slight forward position. The left hand presses against the left buttock.
Now bend and stretch the right forearm at the elbow. The elbow stays close to the upper body, the shoulders are out and down. Change sides. Here the biceps is made fit.

Isolated exercise for the shoulder girdle

Stand hip-wide on the strap, feet parallel, knees slightly bent. Arms stretched down, the strap is fixed with the hands and in pretension. The upper body is slightly tilted forward from the hips, the chest is raised.
Keep both elbows close to the upper part of the body and lead them backwards and upwards. The shoulders thereby outwards, pull the shoulder blades towards the pelvis and the spine. Keep the upper body and chest stable. Slowly return to the starting position.

Arms, shoulders and legs

Little straddle. The knees are slightly bent, stand above the metatarsus and point towards the tip of the foot. The strap is fixed in pre-tension with hands and feet. The elbows are bent at right angles and close to the body, the forearms point forward.
Now stretch arms and legs simultaneously, keeping the arms at the sides up to shoulder level. Elbows and knees remain slightly flexed. Pull the shoulders outwards and down. The upper body is upright and slightly forward. Slowly return to the starting position. The training aims at strengthening the muscles in arms, legs and shoulders.

Back and outer leg

Small straddle, knees bent, put your heels on the tape. Wrap the tape crosswise around the lower legs, knees and thighs. The hands hold the band with pretension, the arms are slightly bent.
Now lead the bent arms out from the middle (elbows at shoulder level), palms pointing forward. Pull the shoulder blades down. Slowly return to the starting position. During the whole exercise press the outside of the Ben against the belt! This is where back and legs are stressed.

Back, stomach, legs

Place feet parallel to each other, knees bent and above metatarsus. Tighten the strap between feet and palms. Upper body is upright in itself.
From the low bent position, simultaneously stretch knees, hips, upper body and arms. The upper body remains stable in itself and in a slight forward position, no hollow back! Pull the shoulders outwards and downwards. Slowly return to the low starting position with tension. The abdomen is particularly tense during this exercise, it is also particularly suitable for the back.

Legs and buttocks

Stand hip-wide, hands in, thumbs forward. Place the right leg in the strap loop and fix with the left foot in pretension, bend the right foot.
Now alternately spread the right leg outwards and bring it back again. The pelvis points forward and is stabilized in the middle position – neither pull in nor stretch out your bottom. Knees and toes point forward. Keep the upper body upright and vertical. The supporting leg remains slightly bent. Change sides.

Lateral trunk musculature

Small slide, knees bent, knees and feet pointing in the same direction. The feet and the right hand fix the strap with slight pretension. The left hand supports laterally. The rib cage is erected upwards and forward.
Now alternately lead the right arm in a wide arc over the head to the left side and back to the middle again. Tilt the upper body to the side as well. The weight remains evenly distributed on both legs. Shoulders away from the ears. Change sides.

Oblique abdominal muscles

Slip on the floor, wrap the middle of the strap around the right foot. The upper body is upright and turned slightly to the right. Grasp the strap with light pre-tension and fold hands in front of chest.
Turn upper body, hands and arms to the left against the resistance of the strap and back to the starting position. Keep hands in front of chest if possible, shoulders down on the outside, elbows pointing outwards. Change sides.

Buttocks, legs, back

Supine position, both legs hip-wide. Pull the right leg up and lay the strap flat over the knee. Place the arms and hands next to the upper body with the back of the hands down. The right leg is bent at a right angle so that the strap does not slip off.
Now press the left foot towards the floor and alternately raise and lower the pelvis. In the raised position, thighs and upper body form a line, if possible. Change sides.