12 exercises with the Theraband

Whether at home or in the gym – you can do exercises with the Theraband anywhere. The training strengthens the entire body, but you can also specifically strengthen individual areas such as the back, shoulders, chest or abdominal muscles. Training with the elastic band is easy to carry out and is therefore equally suitable for young and old. Depending on your training level, you can choose the Thera-Band in different strengths (yellow, red, green or blue). We show you the twelve best Theraband exercises for muscle strengthening.

Theraband: Exercise 1

Stand with both feet on the Theraband. Alternatively, you can kneel on the band. Wrap the ends of the band tightly around your hands so that the band is already slightly pre-tensioned. Now, pull your arms up sideways until they are at shoulder height.

Hold this position for five seconds, then slowly lower your arms. Repeat the exercise ten times in total.

Theraband: Exercise 2

Stand up straight and spread your legs shoulder-width apart. Place the resistance band behind your head and make sure your arms are at shoulder height. Elbows should form a 90-degree angle. Slowly pull the pre-tensioned band apart, but your arms should not be fully stretched. Only the lower arms move when pulling, and the upper arms remain fixed. The gaze is directed straight ahead.

Hold the final position for three seconds. Do the exercise a total of eight times.

Theraband: Exercise 3

Sit on the floor with your legs almost straight. Place the Thera-Band flat around both feet. The arms are next to the body; the elbows are bent at a 90-degree angle. Now, grip the band so that it is already slightly stretched. Slightly pull your elbows back so your shoulder blades move towards each other.

Hold this position for three seconds. Do this Theraband exercise a total of ten times.

Theraband: Exercise 4

Make a slight lunge: The front leg is bent and fixes the Thera-Band on the floor. The back leg is stretched. Both feet stand with the entire sole on the floor. Wrap the band around your hands so that it is already slightly stretched. Now, pull the band up to your chest. The elbows are at shoulder height and point outwards.

Hold this position for three seconds, then slowly lower your arms. Do the Theraband exercise a total of ten times?

Theraband: Exercise 5

Stand up straight and grip the resistance band with both hands so that the distance between your hands is about 30 centimetres. Then, take the band in front of your chest so that your right arm is up and your left arm is down. Now, slowly pull the band apart diagonally until both arms are stretched. Make sure your back stays straight.

Hold the final position for five seconds, then slowly bring your arms back together. Do a total of 10 reps, then switch sides.

Theraband: Exercise 6

Get on all fours and support yourself on the floor with your forearms. Place the Thera-Band flat around the sole of your right foot and wrap the ends of the band tightly around your palms. The gaze is directed to the ground.

Now, slowly stretch your right leg backwards. The upper body and leg should form a straight line. Hold this position for three seconds, then slowly lower your leg.

Repeat the exercise ten times in total. Then, do the Thera-band exercise with the other leg.

Theraband: Exercise 7

Make a slight lunge: the front leg is bent, and the back leg is straight. Both feet stand with the whole sole on the ground. Fix the Thera-Band with the front foot on the ground. Now bend your back forward to form a straight line with your back leg.

Then, wrap the Theraband around both hands. Extend your arms to the sides until they form a straight line with your shoulders. Hold this position for three seconds, then slowly lower your arms. Do the exercise ten times in total.

Theraband: Exercise 8

Stand with your left foot on one end of the resistance band. Take the other end in your right hand and, against the band’s resistance, bring your arm up in front of your body. Hold the final position for three seconds.

Then lower your arm to shoulder height – the band should still be slightly taut. From this position, extend your arm again – ten times in total.

Theraband: Exercise 9

Stand up straight and place the Thera-Band across your chest. Wrap the band around your hands so that there is a distance of 30 centimetres between your hands. Now, pull the band apart until both arms are stretched.

Hold this position for three seconds, and then slowly bring your arms back together. Repeat the exercise ten times in total.

Theraband: Exercise 10

Stand up straight, spread your legs shoulder-width apart and bend your knees slightly. Wrap the Thera-Band around your hands so the distance is about 30 centimetres. Now, take the band over your head. The arms are slightly bent, the elbows point forward, and the palms are turned inward.

Pull your arms back and down from this position, bringing your shoulder blades together. Hold the final position for three seconds. Repeat the exercise ten times in total.

Theraband: Exercise 11

Stand up straight and take a slight forward lunge. Pinch the middle of the resistance band under your front foot. Hold each end of the Thera-band in one hand. Arms are by your sides, elbows bent at 90 degrees, and palms facing up. Now, slowly pull your arms towards your body.

Hold this position for three seconds and do a total of ten repetitions. Then, lunge forward with the other foot, clamp the resistance band under it and do the exercise again.

Theraband: Exercise 12

Stand up straight and wrap the Thera-Band around your hands so that there is a distance of 30 centimetres between your hands. Place the band behind your head with your right arm up and your left arm down. Now, fully extend both arms.

Hold this position for three seconds, and then slowly bring your arms back together. Repeat the exercise eight times and switch sides so that the left arm is up and the right arm is down.