Resistance Loop Bands

Exercise Guide
Welcome
The purpose of this ebook is to provide you with exercises which
you can perform with our Core Balance Resistance Bands.

Resistance Bands create tension when stretched to challenge

your muscles, improve your flexibility and work your core.

Start by working out with a lighter band before progressing to

a heavier band as your strength and fitness improves. Lighter
bands are also better for building endurance whilst heavier
bands are perfect for building power and strength.

Bands can also be anchored to supports or used with gym

equipment to enhance exercises such as bench-presses and
pull-ups. The following exercises demonstrate how you can use
them without any additional equipment.

We hope that you find the information in this ebook useful and,
along with your new Core Balance product, it helps you to unlock
your fitness goals.

Whether you choose to exercise at home, the gym or when you

are on your travels, our products and ebooks are designed to be
portable so you can work out wherever life takes you.

Best wishes
The Core Balance Team
Contents
3 Product Instructions
4 Product Safety
5 Exercises
6 Deadlifts
7 Chest Flyes
8 Resistance Band Row
9 Kickbacks
10 Bicep Curls
11 Push-ups
12 Band Pull Apart
Please read these
instructions prior to use.
• Resistance Bands are an exercise aid and must always be
used with the correct technique.
• Always consult your doctor prior to commencing any
new exercise programme.
• Please do not use this item or these exercises as a
substitute for any exercise, treatment, dietary regime,
or rehabilitation which has been prescribed by a doctor.
• If you experience discomfort or unusual pain while using
Core Balance items, or while following Core Balance
exercise guides, stop the activity immediately.
• The information contained within this
document are not medical guidelines but
for educational purposes only. Core
Balance cannot be held liable for
user’s safety when using
Resistance Bands.

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Product Safety •


Before use, ensure that the Resistance Bands are in a safe
operating condition. Inspect them for any signs of wear
and tear. If damage is apparent, do not use the product.
• Do not use the bands on abrasive or jagged surfaces.
• Do not stretch to more than 3 times their original length.
• Never release a Resistance Band while it’s under tension.
This could cause the band to snap back toward you and
cause you injury.
• Carefully return bands to their original length before releasing.
• Do not use soap or cleaning products to clean bands, as it
may damage and/or weaken latex. Wipe them with a damp
cloth to clean.
• Store in a cool, dry place away from moisture, heat and direct
sunlight.

Safety Advice
Before using your Resistance Bands, always do a short warm
up, such as a brisk walk or stretches.

Latex Warning
Caution: This product contains natural rubber latex
which may cause allergic reactions.

4
 Exercises

5
Deadlifts Perform deadlifts with a resistance band to strengthen your glutes,
hams and lower back.

1. Stand on the middle of the loop band with

your feet slightly wider than shoulder-width
apart and your toes pointing forwards.

2. Loop each end of the band around your

hands and clench your fists to grip it tightly.

3. Squat down by bending your knees

slightly and driving your hips back.
Ensure your spine is in a neutral
position throughout.

4. Keeping a neutral spine, push your hips

forward and straighten your knees, so you’re
standing straight, your arms are at your sides
and the band is creating resistance.

5. Hold the position for 1-2 seconds, then

return to the starting position.

6. Do 2 to 3 sets of 10 reps to begin with, then

work up to 3 to 5 sets of 10 reps.

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Chest Flyes Strengthen your shoulders and define your pecs
with this upper-body resistance exercise.

1. Stand with your feet shoulder-width

apart and your knees slightly bent.

2. Loop the band around your hands, so

the band is positioned behind your back.

3. Extend your arms out to your sides, so

your body is forming a T-shape.

4. Squeeze your chest and bring your arms straight

out in front of you, so your hands meet in the
middle and the band is creating resistance.

5. Hold the position for 1-2 seconds, then release

your arms back out to your sides.

6. Do 2 to 3 sets of 10 reps to begin with, then

work up to 3 to 5 sets of 10 reps.

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Resistance Band Row Build all the major muscles in your back, including the trapezius and
latissimus dorsi.

1. Start in a seated position with your legs extended in

front of you and your knees slightly bent.

2. Place the resistance band around the

arch of your feet and loop the band
around your hands, gripping it firmly.

3. Sit up straight with your abdominals tight and your

shoulders up, back and down.

4. Extend your arms straight in front of you

with your palms facing each other.

5. Pull the loop band towards you, keeping your arms close to the sides
of your body and your back straight. Stop pulling when your hands
reach the sides of your body.

6. Hold the position for 1-2 seconds, before straightening

your arms and returning to the starting position.

7. Do 2 to 3 sets of 10 reps to begin with,

then work up to 3 to 5 sets of 10 reps.

8
Kickbacks Work your hamstrings and tone your butt with resistance band
kickbacks.

1. Place the resistance band around the arch of your left foot and loop
the ends around each hand, gripping it firmly.

2. Kneel on all fours with your hands

shoulder-width apart and your
knees hip-width apart.

3. Brace your core and slowly kickback your right foot, squeezing your
glutes, so your leg is straight and the band is creating resistance.

4. Hold for 1-2 seconds, before

slowly returning your leg to its
starting position.

5. Do 2 to 3 sets of 10 reps to
begin with, then work up to
3 to 5 sets of 10 reps.

6. Repeat the movement with your left leg for the same number
of sets and reps.

9
Bicep Curls Resistance bands can be used instead of dumbbells
for bicep curls. The added resistance is a great way
to increase your stamina and energy, as well as
build your bicep muscles.

1. Stand with your feet shoulder width apart and

the band looped under the ball of each foot.

2. Grab the band with your right hand, keeping

your elbow tucked into your side and your
arm at a 45-degree angle.

3. In a slow and controlled movement, curl your

arm upwards as close to your chest as you can,
so it causes resistance in the band.

4. Slowly bring your arm back down to its

starting position.

5. Do 2 to 3 sets of 10 reps, before repeating

the exercise with your other arm.

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Press ups Push ups are one of the most effective ways to build upper body
strength and work your triceps, pecs and shoulders. Adding
resistance challenges your muscles even further.

1. Loop the band around your hands, so the band is positioned behind your
back and situated on your shoulders.

2. Place your hands on the mat so they’re holding the band down and
assume a press-up position.

3. Engage your core and keep your back straight. Lower your body until your
elbows are at 90 degrees and your chest is almost touching the floor.

4. Slowly push your body back up, so it creates tension in the band, before
lowering your body back down again.

5. Start with 5-10 reps, before progressing to 10-20

reps as your ability improves.

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Band Pull Apart The band pull apart is a simple resistance band exercise for
strengthening your upper back and shoulders. It’s also great
for combatting neck pain and improving your posture.

1. Stand up straight with your feet shoulder

width apart.

2. Grab the resistance band at both ends and

stretch your arms out in front of you at chest
height, so they’re parallel with each other.

3. Keeping your arms extended, slowly bring

them out to the side, squeezing your
shoulder blades together, so it creates
tension in the band.

4. Slowly bring them back to the starting

position, before repeating.

5. Start with 2 to 3 sets of 10 reps to

begin with, then work up to 3 to 5
sets of 10 reps.

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