The best exercises with the fitness band

Ready for fitness band back exercises, arm exercises and more

You know the feeling when your body calls out for exercise, your heart craves more activity and your mind is looking for a balance to everyday life. Fitness bands are a true all-rounder from the world of functional training and offer endless possibilities to get your body in shape holistically.

The advantage of fitness band exercises lies in their sheer versatility. Regardless of whether you are a fitness novice or consider yourself an experienced athlete, the variable resistance levels of these colourful bands ensure that every muscle is adequately challenged. And best of all, you can take them with you wherever you go - they are lightweight, space-saving and ideal for a workout in the living room at home, in the park or when travelling. Fitness bands are like a portable gym that fits in every pocket.

The gentle but definite resistance provided by the bands allows for less impact on the joints compared to traditional weights. This is particularly valuable for those of us looking for a low-impact training method or recovering from injury. But don't be fooled: The intensity you can achieve with fitness bands contributes significantly to muscle strength, flexibility and endurance.

Fitness band exercises for back, shoulders, arms and co.

And here's how it works: Do each exercise for about 60 seconds. Then take a break for about 60 seconds. Try to repeat each exercise 2-3 times. Adjust the number of repetitions to your fitness level if necessary.

Übung Squat and Shoulder Press mit ARTZT vitality Fitnessband

Squat and Shoulder Press

Stand hip-width apart on the centre of the band and raise your arms to a 90 degree angle at shoulder level so that the band is behind your arms. In this position, bend your knees and push your arms straight up as you straighten them. The wrists remain stable.

Körperbereich: Thighs, bottom, shoulders

Ziel: Strength, stability

Dauer: 3 x 60 seconds

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Übung Bizeps Curls mit dem ARTZT vitality Fitnessband

Biceps Curls

Stand hip-width apart on the centre of the band and grip the band with outstretched arms so that you can feel a slight basic tension. Pull your hands up to shoulder height and tighten your biceps. Keep your elbows close to your body.

Körperbereich: Biceps

Ziel: Strength

Dauer: 3 x 60 seconds

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Übung Triceps Overhead mit dem ARTZT vitality Fitnessband

Triceps Overhead

Stand up straight with your back foot on the centre of the band. Grasp the ends of the band with both hands and bring your hands behind your head. Keep your elbows tight and extend your arms towards the ceiling and tense your triceps.

Körperbereich: Triceps

Ziel: Strength

Dauer: 3 x 60 seconds

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Übung Standing Abduction mit dem ARTZT vitality Fitnessband

Standing Abduction

Place your left foot in the band and grasp the ends with your right hand. Then place your right foot hip-width apart on the band from above. Extend your left leg outwards. Keep your balance and tighten your stomach. Switch sides.

Körperbereich: Hip, thigh

Ziel: Hip mobility, balance, core stability

Dauer: 3 x 60 seconds

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Übung Standing Side Abs mit dem ARTZT vitality Fitnessband

Standing Side Abs

Place your left foot in the band and grasp the ends with your right hand. Then place your right foot hip-width apart on the band from above and bring your free arm to your temple. Now tilt your upper body to the side of the band and straighten up again against the resistance with the help of your lateral abdominal muscles. The band arm remains in place the whole time. Switch sides.

Körperbereich: Lateral abdominal muscles

Ziel: Torso stability

Dauer: 3 x 60 seconds

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Übung Lunges and Rotation mit dem ARTZT vitality Fitnessband

Lunges and Rotation

Stand with your front foot on the centre of the band and grasp the ends of the band with your hands. Place your outstretched arms in front of your hips and keep the band slightly taut. As you go down into a lunge, raise your arms to shoulder height. Then rotate your torso and arms once to the side of your supporting leg and return to the upright lunge position. Switch sides.

Körperbereich: Back of the thigh

Ziel: Balance, coordination

Dauer: 3 x 60 seconds

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Übung Side Shift mit dem ARTZT vitality Fitnessband

Side Shift

Stand with your left foot in the band and hold both ends stretched out just above your hips with your arms straight. Take a side lunge with your right leg and push your outstretched arms diagonally to the side at shoulder height. Maintain the tension in your torso. Switch sides.

Körperbereich: Front of the thigh

Ziel: Balance, coordination, strength

Dauer: 3 x 60 seconds

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Übung Glute Kick mit dem ARTZT vitality Fitnessband

Glute Kick

Stand on four feet and place the band around the sole of one foot. Both hands hold the ends of the band below your shoulders. Now powerfully push your foot backwards (kicking motion) in extension of your back. Train your bum and keep the tension in your core. Change legs.

Körperbereich: Buttock muscles

Ziel: Stability

Dauer: 3 x 60 seconds

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Übung Sitting Twist mit dem ARTZT vitality Fitnessband

Sitting Twist

Wrap the band securely around the soles of your feet and grasp it with both hands. Close your hands and come into a slight backbend so that you feel tension in your abdomen. In this position, rotate your upper body and arms alternately to the right and left. Keep the band under tension the whole time.

Körperbereich: Straight abdominal muscle, lateral abdominal muscle

Ziel: Torso stability, posture

Dauer: 3 x 60 seconds

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