Written by Guest Blogger Fehmida

The resistance band is one of my favourite pieces of exercise equipmentfor a number of reasons:

  • It is ideal for home use and can be incorporated into most exercise routines
  • It strengthens specific muscle groups.
  • Resistance bands target smaller muscle groups that are difficult to train with free weights.
  • It works like a cable machine, keeping constant tension and the muscles work at a full range of motion.
  • The band needs to be kept aligned, thus stabilizer muscles are used which improves co-ordination and balance.
  • It is excellent for injury prevention and rehabilitation.
  • It is ideal for use regardless of fitness level.


  1. Resistance bands vary in colour which relate to their intensity and resistance. These differ with the various brands available.
  2. Ideally, resistance bands shouldn’t  be the only form of exercise done, but should be incorporated into a weekly, varied exercise programme
  3. Always warm up first by stretching and doing 5 to 10 minutes of light aerobic exercise. Remember to cool down and stretch when done.


Bicep Curl

Place both feet on tube and grasp ends (the wider the feet, the harder the exercise). Bend the elbows and curl hands up towards shoulder. Lower and repeat.

Overhead Press

Place both feet on tube and grasp ends, bringing hands up just over shoulders with elbows bent and palms in. Press arms up over head and then lower.

One-Armed Lateral Raise

Sit (or stand) with one end of tube under foot and the other end in one hand. Keeping elbow slightly bent and fixed, lift the arm out to side, to shoulder level.

Bent Over Row

Centre band under feet and bend forward at the waist, back flat and abs in.  Grab tube close to the feet and bend the elbows to pull the arms up to the torso, squeezing the back.

Triceps Overhead Extension

Hold band in left hand behind your back and grasp the other end of band in the right hand. Begin with arm straight up over head, palm facing out. Slowly lower arm to 90 degrees until forearm is behind the head. Squeezing the triceps, straighten arm without locking it. Your left arm stays stable and provides the resistance by pulling the resistance band tight. Make sure your elbow is stable and doesn’t move throughout the movement.


Begin sitting, legs extended together and feet flexed.

Place the band across the soles of your feet with your hands at either sides of the band, palms facing inward.

Extend your arms and hinge your spine forward. Exhale and engage the area between your shoulder blades to help pull the elbows back. Inhale and exhale as you simulate a rowing movement back and forth.

Triceps Kickback

All images via Google Images

Place band under feet and in a split stance, bend at the waist with abs in. Hold edges of band in both hands, elbows bent. Straighten the arms contracting the back of the arm and return to position. Keep your form throughout the exercise.


Easy right? Hope that inspires you to get started.

Yours in Fitness,


More about our guest blogger

Let me introduce you to a wonderful friend, Femida. Our first contact was telephonic, when I called her to ask if I could bring my son to her Moms and Tots Workshop. That call was the beginning of a lasting and dear friendship.

Fehmida has an honours degree in Social Work. She ran a successful Moms and Tots Business for 13 years, but her interest always leaned towards exercise. Equipped with a Diploma in Exercise Science, Fehmida opened her own ladies only gym called Fitness Fusion in 2009. She is my Go-To Diva for Fitness inspiration. Her ethos focuses on health gain rather than weight loss. It’s a lifestyle she says! Fehmida is my only friend, or should I say the only female I know who has a six pack.