How to use stretch bands for dancers

Glute Kickbacks

Targets the glutes, hamstrings, and core.

Tie the thera-band around your ankles and stand with your feet hip distance apart. Engage your core and shift your weight onto one leg. With the opposite leg, slowly kick backward lifting the foot 45 degrees off the ground. Bring the leg back in with control and gently tap the ground just behind the planted foot. This equals one rep. Focus on balance and form. If your hips twist or your lower back arches, you’re likely kicking back too far/high or using a resistance that’s too heavy.
Repeat 20 times and then change legs.

Kneeling Leg Extension

Targets the core, arms, adductors and abductors.

Tie a thera-band around your thighs. Start on an all-fours position with your wrists under your shoulders and knees under your hips. Engage your core and roll to put all of your weight in your right hand and right knee, as you straighten your left leg, keeping your left foot on the floor (a modified side plank position). Your left hand can rest on your hip. This is your starting position. From this position lift your left leg up toward the ceiling, keeping it straight. You can lift as high as your flexibility allows, but stop when your leg is even with the line of your hip. Slowly lower your leg and tap your left foot to the floor before immediately lifting it again. If you find the thera-band is sliding up your thigh you can hold it in place under your right knee.
Do 20 reps on one side, then switch to the other side.

Thera-band Stretch Strap

If you’re after something a little different you can also look at using a Thera-band Stretch Strap. These are a great way to improve flexibility through the use of resistance. They have different loops that determine the level of resistance and are a great way to improve your hamstring flexibility and splits!

If you love these exercises and would like to incorporate other thera-band exercises into your ‘dance at home’ or ‘workout at home’ routine, check out our blog Thera-band exercises for the Dancer. Sometimes working out can feel like a chore but by mixing up your routine with the addition of something as small as a thera-band can make a world of difference. For other great tips and tricks to make your time at home as productive (or unproductive, if that’s how you’re feeling) as possible, have a look at some of our most recent articles on the Energetiks Blog!

Get your own thera-band here!

Article by Sheree Ronai-Horvath
Photography by Elly Ford

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Thera-band exercises for the Dancer

Fitness, Dance Advice, Health + FitnessEnergetiksMay 24, 2020thera-band, thera-band training, workout, flexibility, strength, strengthening exercises, muscle tone, muscle flexibility, stretch strap, resistance training, resistance strap, workout at home, dance at home, Sheree Ronai-Horvath, Elly FordComment

6 best exercises with an elastic band for beautiful buttocks

Iya Zorina

Author of Lifehacker, athlete, CCM

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The thicker the gluteus maximus muscles, the more toned and attractive the butt looks. Therefore, the main goal of those who want a “nut” is how to properly load the buttocks so that the muscles grow and increase in size. For this purpose, we propose to perform six simple, but very effective exercises with a fitness band.

What kind of fitness bands do you need for exercise

Fitness bands are flexible latex training bands shaped like a ring. They provide additional stress to the muscles through resistance and may also be called expanders, band machines, or loops.

Fitness elastic bands are available in short mini bands with a total length of 60 cm and longer ones up to 200 cm.

If you plan to train only the buttocks, you can limit yourself to mini rubber bands. If in the future you want to load other muscle groups, then you should buy long ones.

The range of exercises with these expanders is much wider: with them you can do push-ups and pull-ups, do presses, pull-ups and pulls, and also use them as mini elastic bands, simply by tying them in a knot in the middle.

Also consider the resistance of the band trainer. Usually, the characteristics indicate the load that you will receive when training with a particular model. This parameter can be specified in kilograms or pounds and is designated as "elasticity", "maximum load", pulling force.

Rubber bands with a load of approx. 9-15 kg are suitable for training the gluteal muscles. You can buy one, but keep in mind that over time the load should increase, so you will either have to do more reps or buy a resistance band with more resistance.

Therefore, it is still better to immediately purchase a set of several rubber bands. So you can more accurately regulate the load and train not only the buttocks, but also other parts of the body.

What to buy

• Ozon Mini Fitness Band Set →
• AliExpress Mini Bands Set →
• AliExpress Long Bands Set →

How and How Much to Exercise

To evenly pump all the fibers of the gluteal muscles, choose three exercises for one workout, and do the rest in the next. Alternate them every session.

Adjust the elasticity of the elastic band and the number of times so that the last reps in the set are heavy. Ideally, you should perform 8-12 times in the approach. But if your band isn't flexible enough to fatigue that many reps, do more.

Start with three sets and gradually increase to five. Rest 2-3 minutes between them. Also, don't forget about recovery. Train every other day (3-4 times a week).

What to do with the Butt Bands

Standing Hip Extension

Put the band on your ankles, stand next to a stable support to hold on as you move, and swing your straight leg back.

If you have a long band machine, hook it to a stable support that is not high from the floor. Turn to face the support and put the loop around your leg. While holding on, take your leg back.

Standing leg abduction

Put on a small elastic band around the ankles, turn sideways to the support and hold on to it with one hand. Overcoming the resistance of the expander, take your leg to the side and return it back.

If you have a long elastic band, hook it to a stable rise not high from the floor, turn sideways and move your leg to the side.

Glute bridge with band

Lie on the floor on your back, place the mini band on your thighs just above your knees. Bend your knees and place your feet on the floor, spread your knees to the sides, stretching the elastic band - this is the starting position.

While tensing your buttocks, raise your pelvis as high as you can, then lower it back down and repeat. Keep your knees apart while doing this.

Move slowly and under control. At the top of the exercise, additionally squeeze the buttocks to better load them. Don't plop back down to the floor, but lower yourself while maintaining tension.

If you have a long band, you can tie it in a knot in the middle and move like a mini rubber band.

Resistance band between legs

This exercise can only be done with a long elastic band. Hook the expander onto a stable support and stand with your back to it so that the tape simulator is located between your legs.

While holding the elastic in your hands, take a few steps forward so that it stretches. Stand with your feet shoulder-width apart, bend your knees slightly and lean forward with a straight back - this is the starting position.

While tensing your buttocks, straighten your torso until your hips are fully extended, then return to the starting position and repeat.

Prone leg raise

Put on the mini ankle band and lie on the floor on your stomach. Overcoming the resistance of the elastic, lift your straight leg back and lower it back. Perform the approach first with one leg, and then with the other.

If you have a long band, tie it in a knot in the middle to turn it into a mini band.

All-Fours Hip Extension

Get on all fours, press one end of the resistance band with your hands and hook the other end behind your foot. Raise the leg bent at the knee to the parallel of the thigh with the floor - this is the starting position. Overcoming the resistance of the elastic, lift your leg up and lower it back.

If you have a mini band, put it over the middle of your thighs and do the same exercise.

If your muscles don't ache for 24-36 hours after your first session, it's likely that your workout was too light. Use a high resistance band and increase the number of sets and reps.

After about two weeks of training, begin to increase the resistance of the band or the number of repetitions. Make sure that the load grows adequately to your capabilities. If all the reps in a set were easy, it was a bad set.

And don't forget about food. If the body does not have enough protein and carbohydrates, no amount of exercise will add centimeters to your hips. If there are too many calories, as well as excess fat, it will take more than one month before the inflated gluteal muscles change the shape of the priests and provide a toned appearance.

Read also 🤸🏻‍♀️💪🏻🏃🏻‍♀️

• 10 great exercises with dumbbells for a toned butt
• How to lose weight quickly and not harm your health: a scientific approach
• How to exercise and what to eat to gain weight
• Top 10 Glute Exercises
• Resistance Band Strength Training: Works All Muscle Groups

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Stretch rubber - assistant to sports performance

Rhythmic gymnastics is inextricably linked with constant exercises, the main of which is stretching. Without this mandatory element, the implementation of various gymnastic programs is simply impossible.

However, rubber is an excellent assistant not only for gymnasts. Rubber for stretching allows you to train and strengthen all muscle groups, stretch ligaments, perfectly develops the correct posture, develops flexibility, is actively used for strength training without the use of a heavy device. So, it will be extremely useful for adults.

This material will help you figure out how to choose rubber - depending on your goals: helping a little gymnast, or for your own physical rehabilitation and keeping fit.

Application range

The elastic band is compact, easy to use, easy to fold and does not require much storage space. In addition, it can be successfully used by both very young and experienced athletes.

Moreover, all manipulations do not have to be performed indoors or in a special room, rubber for stretching can be used for a walk, school breaks, or in the courtyard of the house. Especially often it is used to develop transverse twine, to increase the flexibility of the foot, as well as to improve overall athletic performance. Suitable for combined training.

Being a universal simulator and having an adapted load level, it is in high demand among professional athletes, dancers, and people who are fond of Pilates, yoga, swimming, and fitness. For the latter, an elastic band for fitness classes allows you to keep your body in good shape, get rid of excess weight, strengthen the muscle corset and improve muscle relief. It is worth noting the very slight pressure on the joints and connective tissues - the fitness elastic band is also ideal for physical rehabilitation, especially for older people, since the possibility of injuries and sprains is zero. It is also an excellent simulator for women after childbirth - thanks to training with a tourniquet based on the principles of static dynamics, there is no load on the spine and pelvic organs.

In addition, this multifunctional projectile is actively used among young athletes - with it it is much easier and more interesting for a child to perform various exercises, train and stretch muscles, and achieve their goals. As a rule, parents of future juniors are advised to purchase elastic bands and stretching straps in the first place, the main thing is to understand their types and choose a reliable, trusted manufacturer.

Types and how to choose?

Ordinary, at first glance, the tourniquet has several levels of elasticity. Conventionally, the rubber band for training is divided into three levels of resistance. As a rule, they differ in colors. But before you buy a sports gum, it is best to pay attention to the detailed description of the product, and not just the color. True, you can still rely on the basic shades. For example, yellow means low load, red and green - medium, high - will provide purple, lilac or blue. Often rubber bands for training can be purchased in sets. This is a good option: firstly, certain muscle groups require their own exercises; secondly, over time, undoubted progress will be noted and more elastic rubber will be required for sports training.

Length and width also matter. Experts recommend choosing a tape for sports with a length of at least 1.2 m and an average width of -15 cm. Moreover, a long tape will allow you to perform exercises in different variations; for example, it is enough to simply fold the teraband in half and thereby increase the load.

In turn, in exercises for the hips, legs and buttocks, an expander is used - a ring, or as it is also called an annular elastic band. To tone the muscles, as well as for stretching exercises, use a loop expander.

Usually in stores you can find a tourniquet for training of two varieties: with loops and without. Depending on the nature of the exercises, some buyers will choose equipment without loops: it is easy to tie, wrap around and pull in different ways. True, rubber with eyelets is more convenient - you can easily grab hold of them and are not afraid that the projectile will “pop out”.

With a muscle stretching tape, you can perform various exercises. For example, training legs with a tourniquet - absolutely without heavy equipment, easily turns into a strength workout. Thanks to the fitness tape, by overcoming the elastic resistance, you can tighten the buttocks, make the legs slimmer and the hips elastic. You can also effectively “pump” hard-to-reach areas.

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