Using resistance bands? Try these fun fitness exercises

This is a unique time where we must stay at home as much as possible to protect ourselves and others. Cafes are closed, events canceled, many people are working from home, and gyms are shut. In this blog, you'll find inspiration for fun fitness exercises with resistance bands!

Front Raise Bicep Row (Muscle group: Biceps)

Traditional: For this exercise, you typically use a cable station with a handle. You stand with your back to the machine, grab the handle with one hand, and perform a bicep curl.

Resistance band: Use a long resistance band and attach it to something sturdy like a cupboard leg. Stand with your back to the cupboard, grab the other end, and perform your bicep curl. You can also stand on the band, hold both handles, and perform the bicep curl with both arms simultaneously.

High Rows (Muscle group: Shoulders)

Traditional: A Smith machine or barbell is often used for this. Grip the bar with a wide grip, pull it up so your elbows point towards the ceiling at a 90-degree angle, and lower it in a controlled manner. Keep your feet firmly on the ground and your core engaged.

Resistance band: Use a long resistance band with a loop around both feet and stand with your feet shoulder-width apart. Grab the part between your feet and perform the exercise in the same way as above.

Shoulder Criss Cross (Muscle group: Shoulders)

Traditional: For this, you use a cable station with a double pulley. You cross your hands and raise your extended arms sideways to shoulder height.

Resistance band: Stand with both feet on a long resistance band, grab the loose part and place it criss-cross just above your elbows. Bend your elbows, raise them sideways, and return slowly. You are now pushing the bands up with your elbows instead of your hands. Make the exercise harder by placing your feet wider apart. Note: wear a long-sleeved shirt if the bands irritate your skin.

Hip Abduction (Muscle group: Quadriceps)

Traditional: On the abductor machine, you press the pads outwards with the outside of your knees until you can't go any further. Hold for one second and return to the starting position.

Resistance band: Use a mini resistance band and possibly stability discs or dishcloths. Push your legs outwards with your knees, let your feet follow, hold for one second, and slowly return to the starting position.

Lat Push Down (Muscle group: Back)

Traditional: Here you use a cable station with a lat bar. Stand with slightly bent knees, feet shoulder-width apart, and arms straight as you pull the bar to your thighs. Hold briefly and return.

Resistance band: Attach a long resistance band to a high point, such as between a door. Step back until there is tension, slightly tense your legs, feet shoulder-width apart. Pull the band to your thighs; the difference is that you now use one arm at a time instead of two.

Kneeling Cable Abduction (Muscle group: Upper glutes)

Traditional: You need a cable station and ankle strap, you are on your hands and knees, making a sideways movement while your knee remains bent at 90 degrees.

Resistance band: Tie a long resistance band to a cupboard or table leg, place the band above your knee, and perform the same movement. This can also be done with a short band around both legs, just above the knees. Use a fitness mat for comfort.

Thanks to the Instagram account @linnlowes for the inspiration. We hope these exercises help you stay active at home. Stay healthy and fit!