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44 Resistance Band Exercises to Tone Every Inch

These resistance band exercises will give you a total body workout, toning and strengthening from every inch. They’re simple moves you can take anywhere, whether you’re at the gym or working out at home.

Benefits of Resistance Bands:

  • You can train anywhere. Resistance bands are lightweight and take up almost no space at all — perfect for home gyms or traveling.
  • They provide resistance during the positive and negative movements of each exercise — making each exercise even more challenging.
  • They’re extremely cost-effective and inexpensive — at no more than $15 each, they’re great to add to a home gym.
  • Perfect for every fitness level — bands come in a variety of resistances, including light, medium and heavy, making them great for the beginner to the most advanced exerciser.

We put together 44 of the best resistance band exercises to help you get going. Pick and choose a few exercises to create a whole new workout, or add a few exercises in based on the muscles you’re training that day to get all the benefits of resistance bands.

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Upper Body

Push Ups

Start on your hands and knees, and wrap a resistance band around your upper back, just across the shoulder blades. Run the bands under your hands so that the palms press the tubing into the floor, and step back into a full plank position. Perform your push ups and make sure there is tension on the band the entire time, and that it doesn’t go slack at the bottom of the movement. Complete 10-20 repetitions.

Standing Chest Press

Standing with good posture and your feet hip distance apart, wrap the band around your upper back, across your shoulder blades, and hold onto the tubing of the band. With the arms bent at 90 degrees and hands at shoulder height with palms down, press the arms out in front of you. (Think of these as “standing push ups”!) Complete 15 repetitions.

Exercise: Standing Chest Press

Lying Chest Press

ust as the above two exercises, wrap the band across your shoulder blades, this time lying down with the band across your back. Holding onto the tubing, press your arms up towards the ceiling, as if you were doing a bench press. With control, lower back down to a 90 degree bend in the elbows, and always make sure to keep tension on that band. Complete 15 repetitions.

Exercise: Lying Chest Press

Overhead press

Hold the handles of the resistance band in each hand and stand with the middle of the resistance band under the arches of your feet. Bring your arms up so that your elbows are shoulder height and bent at 90 degrees, with your palms facing front. Press the resistance band overhead, making sure not to arch the lower back. Bring your arms back to that 90 degree position before repeating 15 times.

Forward Raise

Keeping the resistance band under the arches of the feet, hold the resistance band handles (or choke up onto the tubing if needed) with your palms facing towards you. Keeping the arms straight, but without locking the elbows, raise the arms in front of your to shoulder height. Focus on keeping the shoulders back and chest lifted in good posture. Control as you lower back down, and repeat 15 times.

Exercise: Forward Raises

Side Raise

Just as with forward raises, start with the resistance band under the arches of the feet. Stand holding the band with your palms facing in towards you, and this time raise the arms out to the to shoulder height. Lower down with control and repeat 15 times.

Exercise: Side Raises

Upright Row

Stand with the middle of the resistance band under the arches of the feet. Cross the straps in front of you making and “X”, and hold onto the handle or tubing. Keep your palms facing in towards you. Start to pull the band up, leading with the elbows, bringing them to shoulder height and lower back down. Think of relaxing your shoulders down your back and squeezing them together. Complete 15 repetitions.

Bicep Curls

Stand on the middle of the band and hold onto the handles with your palms facing forward. Keep the elbows glued in by your waistline as you bend the elbows to pull the handles up by your shoulders. Be sure to keep you shoulders back and stand with good posture. Lower the band back down and repeat 15 times.

Exercise: Bicep Curls

Tricep Kickbacks

Start by standing in a lunge position with your RIGHT foot forward and the middle of the band under your RIGHT foot. Place your right hand or elbow on your front thigh, and hold the end of the resistance band in the LEFT hand. Row the elbow up so that your upper arm is parallel to the floor, and keep it steady as you extend the arm back straight, engaging the back of the arm. Keep the upper arm steady as you bend it back to the “row position”. Repeat 15 times before switching sides.

Exercise: Tricep Kickbacks

Overhead Tricep Extensions

Stand with feet hip distance apart and place the resistance band under your RIGHT foot, holding the resistance band handle in your RIGHT hand. Bring the band up above the shoulder, with your elbows up by your ear, and reach your hand over your shoulder. Keep the upper arm steady as you extend straight up to the ceiling, using the back of the arm. Lower back down, keeping the upper arm steady. Repeat 15 times, and then switch to the other side.

Bent Over Rows

Place the band under the arch of your RIGHT foot and step your left foot back into a small lunge. Bend your torso over so that it’s almost parallel to the floor. You may need to choke up on the bands a bit to find the right position, you’ll want them to be taut when your arms are extended straight. Leading with your elbows, squeeze your shoulder blades together to pull the bands up. Lower back down and repeat 15-20 times.

Exercise: Bent Over Rows

Band Pulls

Choke up onto the tubing of the band so that there is resistance when your arms are shoulder width apart. Bring your arms to shoulder height, and relax the shoulders down your back. Begin by squeezing the shoulder blades together as you pull the arms out to the side in a “T” position. With control, bring the arms back to shoulder width. Complete 15 repetitions.

Seated Row

Have a seat on your mat or the floor with your legs straight out in front of you. Wrap the resistance band around your feet, making sure to “hook” in the arch of your shoes. Hold onto the handles or the tubing as you pull your elbows back and squeeze the shoulder blades together, bringing your hands by your waistline. Think of sitting up as tall as you can and be careful the band doesn’t snap up from your feet. Complete 15 repetitions.

Exercise: Seated Rows

Lying Pull Over

Wrap the band around a pole or something very sturdy in a low position. Lay on your back and hold onto the handles. Position yourself far enough away to have tension on the band for the wholemovement. Start with the arms reaching overhead, and then use the upper back muscles to pull the arms down by your side. Bring your arms back overhead with control, and repeat 15 times.

Exercise: Lying Pull Over

Lat Pulldown

Anchor and wrap the band around a horizontal bar overhead. Hold onto the handles or tubing and make sure to have tension on the band when your arms are fully extended upwards. Engage the back muscles and squeeze the shoulder blades down and together to pull the band down, bending the elbows. Complete 15 repetitions.

Exercise: Lat Pulldowns

Bent Over Delt Flys

Place the center of the band under the arches of the feet, and hold onto the band with your arms almost straight, but slightly rounded, and palms facing in. Keep the arms in the in the same slightly rounded position as your squeeze your shoulder blades together to open the arms out the the side in a “flying” position, and then lower back down to repeat 15 times.

Exercise: Bent Over Delt Flys

Seated Overhead Pulls

Have a seat and loop the band around the arches of your feet, holding the handles. Keep your toes pointed to ensure the band stays in place and doesn’t spring up (you can tie the band low around a pole as well). Hold your arms out in front of you at shoulder height, palms facing down. Draw the shoulder blades down your back as you lift your arms up towards the ceiling, forming a “Y” shape at the top. Control as you lower your arms back to shoulder height and repeat 15 times.

Lower Body

Squats

Stand with the resistance band under the arches of the feet, and hold onto the handles, bringing them up to shoulder height in front of you. Squat down as if you were sitting back into a chair, keeping the weight in your heels, and then engage your glutes and hamstrings to press back up to standing. Complete 15-20 repetitions.

Exercise: Squats

Alternating Side Squats

Use a resistance band loop or tie your full band into a loop and wrap it around your ankles. Start with your feet hip distance apart, and then step the RIGHT foot out to the side, just wider than shoulder width apart, lower into a squat and press up to standing as your bring your feet back hip distance apart. Repeat to the LEFT side and complete 10 repetitions on each side.

Lunges

Bring your feet to a lunge stance with your RIGHT foot forward. Place the resistance band under your RIGHT foot and hold onto the handle or choke up on the band. Lower down into a lunge with the knees bent at about 90 degrees, and then press through the front heel to straighten the legs. Repeat 15 times, and then switch sides.

Exercise: Lunges

Good Mornings

Place the handles under the arches of your feet and carefully loop the resistance band around your neck. Keep your back straight with your abs pulled tight as you hinge at your hips (as if doing a deadlift), and then engage the back of the legs to straighten back up to standing. Repeat for 15 repetitions.

Lateral Band Walks

Place the band under the arches of your feet, and cross the handles in front of you, making an “X.” Slightly pull on the bands to add some resistance. Keeping your feet parallel to each other, step the RIGHT foot out to the RIGHT, and then with control, step the LEFT foot over to meet it. Take 10-15 steps to the RIGHT, and then “walk” back to the LEFT the same amount of steps.

Exercise: Lateral Band Walks

Clam Shell

Place a band loop around your thighs, just above your knees (or tie your band into a loop if you don’t have a looped band). Lay on your side, with your knees bent, and hips stacked. Keeping your feet glued together, externally rotate the top leg so that you lift the knee up and out to the side. You should feel the outer hips and glues really working. Control and release back down, and repeat 10-15 times before switching sides.

Hydrants

Starting on all-fours, place the looped band around your shins or ankles. Keep the abs tight as you open your RIGHT knee out to the side as your squeeze your glutes and outer thigh. Your knee does not have to lift high, but be sure to keep the shin parallel to the floor. Lower back down with control and repeat for 10-15 repetitions, and then switch sides.

Exercise: Hydrants

Kickbacks

Start on your mat and hold onto the handles of your band. Wrap the band under the arch of your RIGHT foot, engage your abs and obliques as you slightly shift your weight to the LEFT, but keep your hips steady. Leading with the heel, press the RIGHT leg back so that it is parallel to the floor or just slightly higher. With control, bring the knee back in and repeat 15-20 times. Switch legs once you complete all repetitions on the right.

Exercise: Kickbacks

Kick Ups

Starting on all-fours on your mat, place the looped resistance band around the tops of the arches of your feet. Flex your RIGHT foot and slightly shift your weight into your left side. Engage your abs as your kick your RIGHT heel up towards the ceiling, bringing the thigh parallel to the floor. With control, lower the knee back down and repeat 10-15 times without allowing weight into the right side. Repeat on the left side.

Exercise: Kick Ups

Glute Bridge

Place the looped band on the thighs, just above your knees. Lay on your back with your feet flat on the floor, hip distance apart, and your arms by your sides. With your heels hip distance apart and in close towards your glutes, press into the heels as you lift your hips up to make a straight line from your knees to your shoulders. Lower down and repeat 15 times, making sure the knees never touch.

Bridge Clam Shell Combo

Hold in a glute bridge (described above), making sure the knees aren’t touching. Without changing the position of your feet, slightly open your knees a few inches further apart, squeezing the glutes and outer thighs. With control, bring the knees back in hip distance apart, but don’t let them touch. Repeat 15 times, never letting those knees touch.

Standing Abductors

Place the center of the band under the arches of your feet and cross the band in front of you to make and “X”. Hold onto the handles, and start with your feet hip distance apart. Shift your weight slightly in to your LEFT leg as you lift the RIGHT leg slightly off the floor. Use the outer thigh of the RIGHT leg to press the leg out to the side, and bring it back in with control. Repeat 10-15 times before switching to the left side.

Anchor the resistance band to a pole or something very sturdy, and stand next to the anchor point sideways. Wrap the band around your ankle furthest from the anchor point. Keep your abs steady and brace through your core as you pull the leg with the band out to the side, using the outer hip. Control as your bring the leg back in and repeat 10-15 times before switching sides.

Exercise: Standing Abductors

Standing Adductors

Just as in the exercise above, anchor the band around a pole or onto something sturdy, standing sideways next to the anchor point. This time have the band around the ankle closest to the anchor. Use the inner thighs to pull the leg across the body, slightly in front of you. Complete 15 repetitions, and repeat on the other side.

Exercise: Standing Adductors

Standing Kickbacks

Anchor the band down low in a doorway, pole or something sturdy. Place your RIGHT foot into the handles or wrap the band around the ankle. Stand on your supporting LEFT leg, as you bend your RIGHT knee, bringing the foot slightly off the ground. Kick the RIGHT leg back behind you, straightening as you extend back and squeezing your glutes. Bring your leg back down and repeat without lowering the leg all the way to the ground. Complete 15 repetitions on each leg.

Exercise: Standing Glute Kickback

Standing Leg Extensions (or Straight Leg Kickback)

Just as with the kickbacks above, set up with the band anchored to something sturdy. Wrap the band around your RIGHT ankle, and standing steady on the LEFT leg. Extend the leg back behind you, keeping it straight the entire time, and squeezing the glute at the back. Come back to your starting position without lowering the leg down, and repeat 15 times on each leg.

Exercise: Standing Leg Extensions

Lying Hamstring Curls

Connect the band to something sturdy and lie on your stomach, wrapping the band around one or both ankles. Start with the legs straight, and then engage the backs of the legs to bend the knees and pull your heels in towards your glutes. Control as your straighten your legs back out, and repeat 15-20 times.

Exercise: Lying Hamstring Curls

Lying Adductor Pull Overs

Hold onto both handles of the band in your RIGHT hand as you place your RIGHT foot into the loop of the band. Lay on your back and extend your RIGHT arm out to the side in a “T” shape position, and extend the RIGHT leg up to the ceiling. Use the inner thigh of the RIGHT leg to pull it over towards the LEFT and cross over the body. Complete 10-15 repetitions on the RIGHT side, and then switch to the left.

Abs & Core

Kneeling Crunch

Hook the resistance band to the top of a doorway, or wrap it high around a pole or something sturdy. Hold a handle in each hand, and lower down onto a mat on your knees. Bend the elbows to bring the handles by your shoulders, keeping the elbows in by your waistline. As you are kneeling, engage the abs to crunch your torso down. Lift and extend the torso back up to repeat 10-15 times.

Exercise: Kneeling Crunch

Wood Choppers

Wrap the resistance band around a pole at about your own shoulder height. Stand sideways next to the anchor point with your LEFT shoulder closest to the anchor. Clasp your hands together, holding both handles. Keep your hips steady and your abs engaged as you pull the band away from the anchor point, rotating through the torso. Bring back to center, and repeat 10-15 times before switching sides.

Exercise: Wood Choppers

Standing Oblique Twist

With the band under your feet, cross the resistance band in front of you, making an “X” and hold onto the handles. Row only the RIGHT arm up, in an upright row, and as you pull the hand up towards the shoulder, twist to the RIGHT, using the obliques. Make sure to keep the hips steady and pointing forward. Repeat for 15 repetitions, then switch sides.

Bicycles

Sitting on your mat, place your feet through the handles so that they lay over the arches of your feet. Lift your feet to about 45 degrees off the ground as you roll back slightly onto your sacrum, and balance by engaging your abs. Bring the RIGHT knee into your chest, and then bicycle the legs, focusing on the lower abs. Complete 20 repetitions total.

Exercise: Bicycles

Scissors

Lay on your back and place the handles around the arches of your feet, holding onto the middle part of the tubing. Bring your legs straight up, and lift your head and shoulders off the ground into a crunch position. Lower the RIGHT leg down to hover above the ground and scissor the legs to bring the LEFT leg down. Continue scissoring the legs for 20 repetitions (or 10 on each side).

Exercise: Scissors

Plank with T Rotation

Come down into a full plank on a mat or on the floor, holding onto your band. Choke up on the resistance band and position your weight more in your LEFT hand as you pull the band up into a side plank “T” position. Lower back down to your plank and repeat. Complete 10-15 repetitions, and then switch sides.

Standing Side Crunch

Start standing with the resistance band under the arches of your feet. Hold the handles and bring your RIGHT hand up to 90 degree bend, as if in a goalpost position. Press your arm up overhead, and lean to the LEFT as you squeeze through the LEFT side obliques. With control lower unbend to the starting position, and repeat. Complete 10-15 repetitions on the RIGHT side, then switch to the left.

Leg Lowers

Start by laying on your back with the band looped around the arches of your feet and your lower abs engaged to straighten your legs to the ceiling. Keeping your lower abs tight, lower your legs down to a 45 degree angle to the floor and use your abs to lift the legs back up. Repeat for 15 repetitions.

Exercise: Leg Lowers

Leg Extensions

Lay on your back with the band looped around the arches of your feet, knees bent in towards your chest, and holding the handles in both hands. Engage your lower abs and press through your feet to straighten the legs. Keeping the lower abs tight, bend the knees back in and repeat for 15 repetitions.
(Your Next Workout: 8 Exercises to Tone Your Butt that Aren’t Squats)

They might be gathering dust in your closet, or hiding behind the kettlebells at the weights rack. But resistance bands definitely shouldn’t be sidelined from your training sessions. These springy strengtheners go easy on the body and target your muscles with constant, controllable tension. Even better: Resistance bands are portable, cheap, and available in many fitness centers.

Grab a set of resistance bands that’ll challenge your whole body (they come in all different degrees of resistance for various levels of fitness) for this 20-minute resistance band workout you can do pretty much anytime, anywhere. With everything from heart-pumping cardio moves, to ab and booty busters, we’re pretty sure you muscles definitely won’t get bored while training with resistance bands. (For more moves you can use, check out Women’s Health’s Ignite routine created by Next Fitness Star Nikki Metzger.)

Watch this video for even more strength moves you can do with a resistance band:

The workout: Perform each exercise for 30 seconds, back to back. Rest your muscles for one minute, then repeat, for a total of four rounds. Prepare to challenge your strength and fitness!

Juan Algarin

1. Squats

Juan Algarin

Holding the handles, step on the band with feet shoulder-width distance apart, toes forward, weight in your heels. Pull handles to just behind shoulders, palms forward. Keep hands here throughout. (A). Squat down by hinging at your hips and sitting back into your heels, then return to standing (B).

RELATED: 7 Yoga Poses to Help You Poop

2. Front & Lateral Raise

Juan Algarin

Step one foot onto the band, or both to create more resistance. With shoulders rolled back and down, raise arms straight in front of your chest (A). Lower arms (B). With shoulders back and down, raise arms straight out to your sides (C).

3. Leg Extensions

Juan Algarin

Start in a tabletop position with the band around one foot and handles in both hands (A). Extend your leg back to form a straight line, squeezing your glutes, then return to starting position (B).

RELATED: 7 Simple Exercises That Show Results After One Workout

4. Seated Twist

Juan Algarin

Start in a seated position, leaning back to 45 degrees, with shoulders rolled back and chest lifted, knees bent, feet on ground. Fold the band in half and hold it straight in front of your chest with both arms (A). Pull the band for resistance, while tapping it to the ground on your right, then left (B).

5. Plank Hop Over Band

Juan Algarin

Place the band in a straight line on the ground. Get into a plank position, with hands straddling the band and feet on the right side of the band (A). Keep shoulders, elbows, and wrists in line as you jump your feet from one side of the band to the other (B).

RELATED: Switch Up the Elliptical Boredom with This Fresh Workout

6. Seated Row

Juan Algarin

Start in a seated position with feet extended straight in front of you, band around both feet. Grasp the handlebars of the band to create tension, keeping arms bent to 90 degrees (A). Keep your arms glued to your sides as you pull back, squeezing your shoulder blades together (B).

7. Lying Leg Abduction

Juan Algarin

Lie on your back, legs in the air at a 90 degree angle to the rest of your body, band around both feet. Grip the handlebars in front of your torso, squeezing legs together (A). Separate legs into a “V” position (B).

RELATED: The Best Underwear for Every Workout

8. Loop Through

Juan Algarin

Lie flat on the ground with arms extended overhead. Fold the band in half and hold it with both hands, pulling for resistance (A). Leading with your chest, sit up, bringing your chest towards your knees and hoving your feet off the floor. Bring the band over your head, passing it over your feet and under your legs (B). Keeping the band under your legs, lie back down (C). Crunch upwards again, reversing the band over your legs to return to starting position.

9. Resisted Pushups

Juan Algarin

Loop the band around your back and shoulders, then place the handles under your palms as you assume plank position (loop the band around your hands to create more resistance) (A). Lower into a pushup (B). As you return to plank, you should feel resistance.

RELATED: The Total-Body BOSU Ball Workout You Definitely Need to Try

10. Lateral Jumps Over Band

Juan Algarin

Place the band in a straight line on the ground and stand to the right of it (A). Keep a soft bend in your knees and hop side to side over the band (B).

Want exercise equipment that you can use as a travel buddy or a more practical choice for your at-home workouts? If so, then you’ve come to the right page — today, we’re looking at the best resistance bands in Singapore.

At first glance, resistance bands may seem like they’re all the same. However, these bands vary in areas like tension levels, length, and style.

In fact, their colours generally signify the resistance level, the length determines a proper form, and the style should be based on your desired type of exercise.

If you’d like to enhance your arms’ strength, bands with handles would be a good choice, for instance. On the other hand, the looped ones are great for hips and glutes or cross-training.

In any case, you’ll see what I mean about the variations in resistance bands as we go through our picks. So, let’s take a look at the best resistance bands in Singapore right now!

1. Fit Simplify Resistance Loop Bands

Best for Wide Range of Exercises

Price: $58.92

Shop Now on Lazada

The Fit Simplify Resistance Loop Bands cater to all kinds of user fitness levels as they offer high-quality bands for both beginners and experts.

The bands are made of natural latex, which is designed to stand both light and heavy exercise. They can be used for casual routines, weight programs, and even yoga or Pilates.

For athletes who are suffering from an injury, physical therapists encourage these types of bands. Such bands are also helpful for expectant mothers to use during and after pregnancy.

With that versatility, we can easily say that this is one of the best resistance bands in Singapore.

Highlights

  • Natural latex
  • Detailed instruction guides
  • Online video workout guides
  • Included carry bag

Customer Reviews

Customers pretty much commended the Fit Simplify Resistance Loop Bands’ versatility and effectiveness. However, some did have some critiques, as there were also some who pointed out that they could have better durability and had a slight odour.

Nonetheless, they said that the bands are still worth buying. An Amazon customer wrote:

“When I was in the hospital, my doctor recommended that I begin working out. I had seen these bands before but wasn’t sure if they really worked. I needed something low impact and could easily use. So I ordered them. It has been a few weeks and I have been pleasantly surprised. I can feel the difference. My arms and shoulders are getting stronger. I’m beginning to show some improvement that my wife is noticing. So much so that she is using them while I’m at work. This is a good product. Cheaper than weights and I believe more versatile. I can simulate exercises that I used to do while in the Corps. I wanted something low impact because of surgeries that I’ve had and these work great. Started with the lowest possible just to get used to them. Now working with the next higher resistance. After this quick workout, I feel like I’ve done something good for my health. Highly recommend”

2. SPRI Xertube Resistance Bands

Best for Upper-Body Strength

Price: $68.83

Shop Now on Lazada

As you can see, the SPRI Xertube Resistance Bands come with handles, so they’d be a perfect option if you’re working on your arms’ strength. This will also strengthen your shoulders, chest, and back.

Similar to the previous option, the bands also cater to different fitness types. They’re designed to be tear and abrasion-resistant so you can also bring them to travel, as they can withstand heavy use.

  • Enhance upper body strength
  • Tear and abrasion-resistant
  • Exercise guide

Customer Reviews

Most consumers were satisfied with their purchase of the SPRI Xertube Resistance Bands. They said that as long as you use the right resistance level, then this could possibly be the best resistance band in Singapore.

A customer from Amazon shared this experience:

“I ordered the blue with the door attachment. It has the perfect amount of resistance for upper body work out. It is secure in the door. I also used it for lower body and it again performed very well. I was pleasantly surprised to see that the handle covers are hard plastic tubes that roll independently of the cloth handle so when your hands rotate during a move, there is no slippage or friction on your palms. I am very pleased for this price point.”

3. Letsfit Resistance Loop Bands

Best for Variety of Fitness Purposes, Durability

Price: $59.24

Shop Now on Lazada

The Letsfit Resistance Loop Bands serve a lot of fitness purposes such as weight loss, resistance training, postpartum recovery, and even injury rehabilitation.

They’re also made of latex, like the Fit Simplify band. However, this one is odour-free, non-toxic, and durable.

  • Multifunctional
  • Odour-free
  • Durable
  • Mini pouch

The Letsfit Resistance Loop Bands were praised by users for the ease of level identification (due to the colour coding and markers on the bands) and their portability.

Some users also shared that the bands may roll up regularly if you do certain types of exercise. As such, they advised to choose the right type of band based on your fitness routine.

An Amazon customer gave this feedback:

“The bands are good quality and easy to identify the different resistance levels. You don’t have to remember which color is which, because it states on the band the level. They all fit in a small black bag that you can take with you on the go, or easily store at home. The above the head arm spacing exercise helps with strengthening my beat up shoulder. I wouldn’t say this is the only “exercise/gym” equipment you’d ever need, but for a low cost you can get some great quality bands to help with stretches and supplemental exercise.”

4. Perform Better Exercise Mini Band

Best for Upper and Lower Body Fitness

Price: $73.91

Shop Now on Lazada

You might be thinking that this band would not be practical because of its short length. Surprisingly, the Perform Better Exercise Mini Band stretches up to almost double its length!

With this feature, it’d be the best resistance band in Singapore for doing lateral steps, which enhance leg and shoulder stabilisation. Exercises for hip and shoulders are also recommended.

  • 4 resistance levels
  • Upper and lower body training
  • Highly stretchable

Many customers had a good fitness experience with the Perform Better Exercise Mini Band. They complimented its flexible and long-lasting build.

Some also shared that to prevent the band from rolling up, it must be positioned properly. A customer from Amazon wrote this review:

“I ordered these bands in 2016. I’ve been using them consistently (once or twice a week) for two years and they’re still going strong. I absolutely love them. They’re small and fit in my purse or gym bag. I take them with me to the gym since most places don’t provide this type of accessory. They’re great for lateral band walks, sitting hip abductions, etc. As I’ve gotten stronger, I will double up the band (ex. black and yellow band). The only negative is that they can curl up but proper placement will prevent this from happening.”

5. Black Mountain Ultimate Resistance Band Set

Best for Fitness Experts

Price: $36.40

Shop Now on Lazada

For those who are extremely active, the Black Mountain Ultimate Resistance Band Set is the ideal choice for you! Each band is designed for challenging workouts.

It’s a complete setup that includes high-quality resistance bands, soft-grip handles, door anchor, ankle strap, and a carrying bag. What more could you ask for?

A starter guide is also part of the package, so it’s a good option for beginners as well. The bands also have soft-cushioned foam for great comfort.

  • Complete package
  • Durable
  • Starter guide

The Black Mountain Ultimate Resistance Band Set has received praise from many customers. Owners said that they were able to do various workouts (including very challenging ones) with this set.

They also said that some might prefer longer bands, however. The resistance level basically depends on the length so if you’re searching for a longer one, then this might not be the best.

Regardless, they still stated that it deserves a spot on the best resistance bands in Singapore. A customer from Amazon wrote:

“I absolutely love this band set. I do a lot of lifting, and when Im not at the gym at work, these add a lot of flexibility to my home workouts. This set has the extra purple and yellow bands, and if you lift a lot these are definitely a must. When you add all of the bands together there is a huge amount of resistance, I usually end up using that for my shoulder shrugs or back rows.

The door anchors and handles have worked excellently up to this point, thus far I have neither damaged a door or had a band come back and smack me in the face..haha. I was a bit concerned the first time I tried a row with the full resistance, but it was all for no reason.

Overall, if youre looking to add a good bit of flexibility to your workout(or as a travelling kit, I took these to england to keep my workouts going), these are an awesome product at a very good price. Try and add this much resistance in free weights, youll go broke fast.”

6. Theraband Resistance Bands

Best for Yoga and Pilates

Price: $3.19

Shop Now on Shopee

Unlike others, the Theraband Resistance Bands are made of thermoplastic rubber that is flexible enough to be used for yoga and pilates exercises.

It helps improve your body curve, muscle lines, and even treat body aches such as muscle soreness. It can also strengthen your biceps.

For those who want to achieve a healthy and slim figure, this may be the best resistance band in Singapore for you!

  • Enhance the body lines
  • Muscle improvement
  • Affordable price

7. Sportsco Mini Loop Resistance Band Set

Best for Beginners

Price: $9.90

Shop Now on Lazada

If you’ve only recently gained an interest in using resistance bands for your daily exercise routine, then the Sportsco Mini Loop Resistance Band Set is a great pick for you!

This band is specifically designed for beginners, to assist them during their early pull-up exercise phases. It features five different resistance levels, so it’ll help you do progressive body training.

  • Pull up, powerlifting, and CrossFit
  • Strengthening and toning

And that’s it! Finding the right kind of band for your fitness type and level will be much easier now that you have a list of the best resistance bands in Singapore!

Do you already know which one suits you the most? Share it with us and let us know why you like it or what exercise you plan to do with it!

If you want more exercise equipment, check out our other posts on fitness products. For instance, we have a list of the best treadmills in Singapore too!

Alternatively, if you’re interested in fitness classes instead, you may want to check out lists like our roundup of the best Pilates studios in Singapore.

Rubberbanditz specializes in resistance bands and body weight training accessories.

Rubberbanditz is an elite line of resistance bands and exercise bands that can help take your workout to the next level. Whether you are into strength training, pole fitness, powerlifting, calisthenics, or scaling your pull-ups, our workout bands and portable fitness equipment are crafted to withstand rugged use and elevate peak performance.

Our resistance loops and gym bands are designed by athletes to build functional strength, active flexibility, and core stability. Train with confidence knowing that your elastic resistance bands are engineered through a proprietary layering process for maximum durability. Regardless of where you train our rubber resistance bands weigh less than a pound, take up minimal space, and deliver a dynamic full-body workout.

RubberBanditz exercise bands are used for ‘assisted bodyweight training’ & in conjunction with bodyweight exercise equipment, to enhance your natural movements. The workout bands are also used for ‘resistance training’ by applying tension in your exercises to build strength, similar to weights, only without the incremental stress on your joints.

Perhaps the most compelling reasons to incorporate resistance band workouts are because they can easily be integrated into your current workout routine and used activate entire muscle groups simultaneously, including the core and small stabilizers that are hard to reach. Our strength bands train your body to work in unison so you get a smarter and more efficient workout. Training with your fitness band will help increase range of motion, build functional strength, and improve your athletic prowess so look and feel better on your feet.

Shop our complete selection of rubber stretch bands and portable training equipment today for the ultimate full-body workout.

Full-Body Resistance Band Routine

Learning basic moves with a resistance band will give you versatility in your exercise routine. These lightweight pieces of equipment are easy to pack, store at home, or find at the Y. Using one also doesn’t require much space.

“This would be a good workout on-the-go, whether you’re traveling for work or on vacation,” said the Y’s fitness instructor, Addie Carlisle. “You don’t need a lot of equipment.”

In the dozen years that Addie has led group exercise classes, she has often incorporated use of resistance bands. She likes how they keep muscles active throughout an entire exercise—rather than just the primary movement.

“When you do a bicep curl, you’re benefiting from the downside of the exercise because the band keeps tension,” Addie explained. “When you do the lat pull-downs, you’re getting that tension of the hold all the way up and all the way down.”

See for yourself by trying the 9-move routine below. It works all the major muscle groups—including a heavy dose of abs. Whether you’re new to resistance bands, or already a fan, this workout can adapt to your fitness level. Let’s get started!

The Workout

The Y offers a variety of bands in our centers. Thinner bands provide lower resistance, while thicker bands provide higher resistance. Some exercisers prefer swapping between a thicker band for leg movements, and a thinner band for arms. Choose a band you’re comfortable with before beginning your warm-up.

Warm Up

3 minutes of jump rope or treadmill

Workout

15 Reps of each

No. Exercise Instructions
1 Squat into shoulder press with resistance band Stand on band with feet shoulder-width apart. Hold handles and squat down, keeping your weight in your heels. Pause at the bottom, and drive back up through your heels. At the top of the squat, press handles overhead into a shoulder press. Lower down and repeat. Show Me

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2 Bent over back row into triceps kickback with resistance band Stand on band with feet shoulder-width apart and a slight bend in your knees. Keeping your back straight, bend at the waist until almost parallel to the floor with your arms underneath you. Brace your core, keep elbows in, pull handles toward you, and contract your back. Holding your upper arms in place, use your triceps to fully extend your arm. Lower down, repeat. Show Me × Close
3 Weighted sit-ups with resistance band Loop band around your feet and hold the handles at chest level. With a slight bend in your knees, lie on your back. Keep your feet firmly on the floor and raise your body into a full sit-up position, using only your core. Lower down and repeat. Show Me × Close
4 Reverse lunge into bicep curl with resistance band Place right foot in the center of the band, holding the handles at shoulder height. Maintain your posture, step back with your left foot and lower until your front knee is bent at a 90 degree angle. Step in with your back foot, and, keeping your upper arms in place, lower your forearms to your sides. Bring your forearms back up to your shoulders and repeat. Show Me × Close
5 Lat pulldown with resistance band Loop the band above you over a bar. Sit on your knees or stand if the bar is higher. Hold each end of the band slightly wider than shoulder-width apart. Pull the band down to chest height, pinching your shoulder blades together to contract back muscles. Release and repeat. *If you don’t have a bar, hold one end of the band above your head and use your other hand to pull the band toward the floor. Show Me ×

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6 Weighted oblique crunches with resistance band Loop the band around a pole. Lie on your back with your head nearest the pole and grasp a handle in each hand. With your arms straight, hold the handles by your sides, plant your feet firmly on the floor in front of you and crunch up, trying to tap your right heel. Lower down and repeat on the opposite side. Show Me × Close
7 Hip bridges with resistance band Lie on your back with the band wrapped around your quads. (Loop the handles through each other to secure.) Bend your knees and plant feet at shoulder-width. Lift your glutes, driving through your heels. Squeeze the glutes as you come up, then lower back down. Show Me × Close
8 Weighted push-ups with resistance band Wrap the band behind your upper back across your shoulder blades and hold a handle in each hand. If the band is too long, pull through until it’s taut. Place hands below shoulders with fingers pointing forward. Engage core so that your whole body moves in one line. Bend your arms, lowering your chest to the floor. Push back up. To modify, drop down to knees. Show Me × Close
9 Russian twists with resistance band In a seated position, wrap the band around the soles of your feet and hold handles together at chest level. Bend the knees slightly and lean back to a 45 degree angle. Keeping the core engaged, twist side-to-side, bringing each elbow to meet the opposite hip. Show Me × Close

Cool Down

Walk 3 minutes on treadmill

Exercise Tubing and Bands

Author: Richard Weil, M.Ed., CDE

You’ve probably seen them in the gym, advertised on TV, in exercise videos, or in fitness magazines. Rubber exercise tubing and bands are terrific alternatives to dumbbells and other resistance exercise equipment. They are inexpensive, portable, pack well for road trips, won’t dent the floor or mash your toe if you drop them, and you can perform every dumbbell exercise with them and more. The difference between tubing and bands is that bands are flat sheets of thin elastic rubber, usually six to eight inches wide, and come with or without a handle, while tubing is round and almost always sold with handles. My experience is that tubing is easier to use because of the handles (a big plus), plus they tend to last longer than bands.

Do They Work?
No one has studied tubing or bands head-to-head against dumbbells or weight machines to see which is more effective for building strength, but most fitness professionals agree that you can gain strength using tubing and bands. That’s because any activity that causes the muscles to contract against resistance will elicit a training response. In other words, you’d get stronger pushing, pulling, or lifting bottles of water, cinder blocks, dumbbells, or your own body weight. Tubing and bands are just another device to help you get the job done. Whether they are superior to dumbbells or weight machines is unknown, and so we’ll have to wait for researchers to answer that question, but I think it’s fair to say that you can get a training effect if you use them.

Green, Yellow, Blue, Red, Purple, Black: How Much Weight Am I Lifting?
Tubes and bands come in different colors to represent different resistance—higher resistance is accomplished by making the rubber thicker—but since manufacturers use different color coding systems and typically provide no information about the level of resistance of each color, it’s hard to know how they compare to dumbbells and machines in terms of weight. In other words, are you lifting five pounds with a yellow tube or 10 pounds with a green band?

One of the difficulties in identifying the amount of resistance is that tension in rubber changes as you stretch it. For instance, the tension in an exercise tube when you first start to pull on it during a biceps curl is less than when you fully stretch it. In fact, some research shows that tension is not constant in the tube until it is stretched beyond 50% of its starting length, while other research shows that tension may not be constant until the elastic is stretched more than two and a half times its original length. The mechanical stretch properties of elastic vary based on thickness, age of the rubber, how much it is used, how quickly it is stretched, and other factors, and so it’s difficult to quantify with certainty the “weight” of each tube or band that you stretch.

However, in one well-executed study, researchers were able to quantify the weight-equivalent of tubing and bands using sophisticated strain gauges. They measured tubing and bands from the Thera-Band Company (yellow, red, green, blue, black, and sliver tubing; yellow, green, and black bands) and stretched them under many different conditions. They found the following when the elastic was stretched to twice (or 100% of) its starting length:

Bands

    Yellow: 2.9 pounds Green: 5.6 pounds Black: 8.1 pounds

Tubing

    Yellow: 0.5 pounds Red: 3.0 pounds Green: 4.7 pounds Blue: 6.5 pounds Black: 7.2 pounds Silver: 10.5 pounds

Stretching each tube and band another 100% in this study yielded about one and a half times more tension, so when the green tube was stretched to 200% of its original length, the weight equivalent was approximately seven pounds. Keep in mind that not all manufacturers use the same color or quality of rubber, so these values are specific only to the tubes and bands used in the study. Also keep in mind that rubber loses its elasticity after many uses. One study showed that tension started to decrease slightly after just 50 full (100%) stretches, and it took 500 stretches to reduce the tension in the bands and tubes by 12% and 6%, respectively. Whether you will notice the difference is hard to say, and so you should pay attention to the resistance over time. You can purchase new tubes or bands if you notice the elasticity decreasing, or alternatively, increase the tension by wrapping them around your hands a few times and shortening them. Shortening the elastic increases the tension (another benefit of tubes and bands).

Using Tubing and Bands
Your fitness goals will determine which color tube or band to use. Select a tube or band that you can lift eight to 12 times to fatigue if strength is your objective, and a tube or band that you can lift 12-15 times to fatigue if endurance and tone is your objective. Keep in mind that there is crossover in benefits, so if you lift eight to 12 times for strength you will still get toned, and likewise, if you lift 12-15 times for endurance and tone you will still gain strength. The important point is to work to fatigue on all sets, no matter how many repetitions you do, to gain benefits.

Exercises
You can do more exercises with tubes and bands than you can with dumbbells. You can stand on them and do upright and bent-over-rows, lateral raises, front raises, overhead presses, and biceps curls; attach them to doors and do rows, trunk rotations, pull-downs, triceps kickbacks, pectoral flies, and abdominal work; use them with a partner for any of the above exercises (fun if you use a training partner); and attach them to your legs to work your hips, thighs, and gluteals (buttocks). You can invent your own exercises if you’re creative and get a full-body workout if you desire. Commercially available workout guides and videos are also available to help you learn how to effectively work out with tubes and bands. Additionally, many fitness centers offer strength training and other classes that include workouts with tubes and bands.

Purchasing
Ask for an instruction sheet when you buy tubes or bands, and make sure to order a door strap to attach the tubes to a door. I prefer having two door straps so that you don’t have to switch them between tubes. The strap is important because you can do rows, pull-downs, flies, and many other exercises when the tube is attached to a door (it mimics a high- or low-cable pulley machine this way). I mentioned earlier that I prefer the tubes to bands because of the handles. Handles make it easier to hold the elastic, so whether you buy tubes or bands, make sure that they have handles. As for what colors to buy, I suggest buying a set of four different colors to get you started. The idea is that you will get stronger as you use them and so you want the next color handy when you’re strong enough to go to the next level. Plus, even at the beginning, you’ll need different tensions for different exercises (you can lift more with biceps curls than you can with lateral raises). Ask the salesperson for assistance if you’re not sure. A set of four typically costs $20 to $25. If you want an economy approach to getting stronger, you can buy just two different colors and double them up to increase the resistance (use a green and yellow tube together).

Vendors
Tubing and bands are sold at sporting goods stores and many online sites. Search online for competitive pricing using the terms “exercise tubing,” “exercise bands,” and “exercise tubing or band videos.” Keep in mind that vendors may use different names for the same product, so you may see tubes and bands called “resistance cords,” “exertubes,” or something similar, but they all function in the same way.

Go for It
Tubes and bands are safe, convenient, portable, versatile, effective, and inexpensive ways to do resistance exercise at home or on the road. I pack them every time I travel and use them at home when I don’t go to the gym. They’re great for a quick five-minute resistance exercise break, after a brisk walk, for a full-body workout, or in the gym to supplement your dumbbell or machine work. Be creative and use them consistently, and no doubt they will help you increase your strength and tone.

Enjoy your workout!

Getting Started

Below is a beginner program with tubes or bands. The program is broken up by muscle group and is designed to be performed three days a week. You can modify the order of exercises or days you work a specific muscle group if you like. Select tubes or bands with which you can do 10-15 repetitions to fatigue and do one to three sets per exercise. It’s time to increase the tension when you can do more than 15 repetitions. Make all movements slow enough to feel a burning in the muscle.

Muscles grow during rest days, not training days, so you need to leave enough time to recover. You may only need two days of rest between sessions, but if you train very hard you may need as many as three or four days. You’ll know if you need more rest if you’re tired at your workout, your strength is diminishing, you find it difficult to get through the entire workout, or you are chronically sore. Listen to your body, and you’ll get good results.

Here’s the program.

Day 1: Chest and Triceps

Chest press

    1. Attach tube to a door at chest height. 2. Stand with your back to the door holding the handles. 3. Put one foot in front of the other for stability. 4. Lift handles to chest height, elbows back, palms facing floor, and press straight away from chest. 5. Return to starting position.

Chest fly (like a cable fly at the gym)

    1. Attach tube to the door at chest height. 2. Stand perpendicular to the door with right side closest to door. 3. Stretch right arm out toward door with tube handle in one hand. 4. There should be tension in the tube. 5. Lean forward so torso is parallel to floor. 6. Pull arm across front of body with elbow slightly bent. 7. Repeat for left arm.

Triceps press-down

    1. Attach tube to door at eye level. 2. Hold handles with elbows bent 90 degrees at your side. 3. There should be tension in the tube. 4. Extend arm down by straightening it so that your hands end by your hips, and then return to starting position.

Day 2: Back and Biceps

Rows

    1. Attach tube to door at chest height. 2. Put one foot in front of the other for stability. 3. Hold handles with arms stretched out in front toward door with tension in the tube. 4. Pull tube so that your elbows end up behind you (like rowing a boat) and then return to starting position.

Curls

    1. Hold handles with arms straight down along your sides and stand on tube so that it is securely under your foot and can’t snap up (you should wear shoes). 2. Bend elbows and lift the forearms up. 3. Elbows should remain still. 4. Return to starting position.

Day 3: Shoulders and Legs

Lateral raises

    1. Stand on tube so that it is securely under your foot and can’t snap up (you should wear shoes).2. Hold handles with arms straight down along your sides, palms facing inward.3. Stand on tube so that it is securely under your foot and can’t snap up (you should wear shoes).4. With elbows bent slightly, lift arms out to side and stop when hands are at chest level and arms are parallel to the floor.5. Return to starting position.

Front raise

    1. Same as lateral raise except lift arms to front. 2. Stop when hands are at chest height, and then return to starting position.

Squat

    1. Stand on tube so that it is securely under your foot and can’t snap up (you should wear shoes). 2. Bring hands up over shoulders with elbows bent at side. 3. There should be tension in the tube. 4. Hold handles still and squat down as if you were trying to sit down. 5. Make sure knees stay behind toes (if your knees end up in front of your toes, it will strain your knees). 6. Return to standing position.

Add abdominal exercises (without the tube) at each session to round out your workouts.

Exercise bands with handles

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