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Dancers’ Thera-band Exercises

    Dancers' Thera-band Exercises

    Thera-bands are a quick, simple, and inexpensive approach to boost the effectiveness of your workout. Exercise bands (such as the thera-band) offer resistance to any exercise, stretch, or movement by activating certain muscle areas. With the addition of external resistance, the muscles must engage even more to combat the stress, leading them to work harder than usual. This increased activation results in increased muscle strength, tone, and flexibility. Dancers and sportsmen aren’t the only ones who use thera-band exercises. Resistance band workouts can be performed by anyone who wants to increase their strength and physical tone. Here are eight simple thera-band exercises you can do at home to get more out of your workout and feel the burn!

    Bicep curls

    It focuses on the biceps, core, and lower back.

    Hold the thera-band ends in either hand, then place the thera-band under your feet, ensuring even lengths on both sides of the band. Curl the thera-band upward, bending your elbow while maintaining your hands up and your elbow attached to the side of your body. Hold and return slowly, then repeat. Maintain a straight back and avoid leaning back or rounding your back.
    Repeat for a total of two sets of ten reps.

    Tricep Pull

    It focuses on the triceps, shoulders, chest, and forearms.

    Hang a thera-band over the top of a door (or a chair if the door is too high), making sure it is evenly distributed on both sides. Hold the band’s ends in each hand, palms facing in. Keep your elbows snug to your sides and your hands down towards your waist. Hold for a second before raising your hands. This is one repetition.
    Repeat for a total of two sets of ten reps.

    Reverse Lunge with Twist & Pull

    Gluteus maximus, thighs, core, shoulders, and upper back are all worked out.

    Hold one end of the band in each hand and extend your arms forward to chest height. Step back with your left foot and lower into a lunge. Twist your torso over your right leg and stretch the band by pulling your hands farther apart. Return to your starting position and repeat on the other side. With each rep, switch sides.
    Repeat for a total of two sets of ten reps.

    Side-Angle Bent Row

    Gluteus maximus, thighs, core, upper back, and arms are all worked out.

    One end of the band should be anchored under the inside of your left foot, with the opposite end in your right hand. Step back with your right foot and bend your left leg so that your thigh is nearly parallel to the floor. Place your left forearm on your left thigh. Pull your right elbow toward your right shoulder after lowering your right hand adjacent to your left shin. Lower your right hand slowly beside your left shin (think of a sawing action).

    Continue for 30 seconds, then switch sides and repeat for another 30 seconds.


    The glutes (maximus and medius) and core are targeted.

    Tie a thera-band around your thighs while lying on your right side. Stack your feet and hips, keeping your knees at a 90-degree angle and your head in your right palm. Draw your knees in toward your body until your feet are parallel to your buttocks. Place your left hand on your hip to keep it from tilting backwards. This is where you’ll begin. Raise your left knee as far as you can without turning your hip or lifting your right knee off the floor while keeping your core engaged and your feet together. Hold for one second, squeezing your glutes at the top, and then return to the starting position slowly.

    Rep 20 times on each side.

    Inner Thigh Lift

    It focuses on the adductors, glutes, and core.

    Lie on your right side on the ground, your hand supporting your head. Wrap the thera-band around the bottom foot and hold it in the hand not supporting the head. Extend the lower foot. Place the top foot in front of the lower leg, keeping the knee bent and facing the sky. Lift the bottom foot off the ground, aiming for the inner thigh. Lower your back down, keeping your leg just off the ground. Aim to keep the bottom foot flexed and the top foot firmly planted on the ground the entire time. To effectively work the adductors, avoid rolling back onto the hips.

    Rep 20 times on each leg.

    Glute Kickbacks

    It focuses on the glutes, hamstrings, and core.

    Tie the thera-band around your ankles and place your feet hip-width apart. Engage your core muscles and place your weight on one leg. Kick backward with the opposing leg, elevating the foot 45 degrees off the ground. Controlfully bring the leg back in and tap the ground slightly behind the planted foot. This is one repetition. Concentrate on balance and form. If your hips twist or your lower back arches, you’re probably kicking back too far/highly or utilizing too much resistance.

    Rep 20 times, then switch legs.

    Kneeling Leg Extension

    The core, arms, adductors, and abductors are all targeted.

    Wrap your thighs in a thera-band. Begin on all fours, with your wrists under your shoulders and your knees under your hips. Engage your core and roll to place all of your weight in your right hand and right knee while straightening your left leg and keeping your left foot on the ground (a modified side plank position). You can lay your left hand on your hip. This is where you’ll begin. Lift your left leg straight up toward the ceiling from this position. Lift as high as your flexibility allows, but stop when your leg is parallel to your hip line. Slowly lower your leg and tap your left foot on the floor before quickly raising it. If the thera-band is slipping up your thigh, you can keep it in place by holding it beneath your right knee.

    Perform 20 reps on one side, then switch to the other.

    Thera-Band Stretch Strap

    If you want something a little different, consider using a Thera-band Stretch Strap. These are an excellent approach to increase flexibility by using resistance. They contain various loops that vary the level of resistance and are an excellent technique to enhance hamstring flexibility and splits!

    If you enjoy these exercises and want to add more thera-band exercises into your “dance at home” or “fitness at home” routine, visit our blog Thera-band Exercises for the Dancer. Working out can feel like a nuisance at times, but changing up your routine with something as simple as a thera-band can make all the difference.

    Learn more: 6 Habits of Successful Dancers