Thera-Band loops are circular resistance bands. Loops are useful to strength train the thighs and arms. The loops come in four resistance amounts that are color coded to indicate difficulty. Yellow is the easiest to use while red, green and blue are harder to use. They are all three inches wide but come in three lengths including eight inches, 12 inches and 18 inches.
Quick Kicks
Quick kicks are a Thera-Band loop exercise that targets the outer thighs. Quick kicks are a fast-paced exercise that trains for speed and strength. Loop bands offer resistance as you press against them. Push hard enough to get resistance but do not to kick too hard and too fast that you break the band. To perform this exercise, stand with the band around your ankles and your feet together. Then, kick your leg out to the side without bending your torso in the opposite direction. Work both legs.
Hip Abduction and External Rotation
The hip abduction and external rotation exercise strengthens the hip muscles that turn your legs outward and move your legs sideways away from the center of your body. This exercise uses a loop Thera-Band as resistance against your thighs. To perform this exercise, lie on your back with your upper body propped up on your elbows, the band around your thighs above the knees and your feet on the floor with the knees bent. Then, open your legs out to the sides without moving the feet, which causes the hips to externally rotate. Use a slow, controlled speed to open and close your legs.
Leg Adduction
The leg adduction exercise strengthens the muscles of the inner thighs using a looped band. To perform the leg adduction exercise with a band, wrap the band around your ankles and stand holding the back of a chair for balance. Then, cross one leg across the front of your standing leg until you feel resistance from the band. Work both legs. You can tie a straight Thera-Band in a loop as a substitute for a Thera-Band loop.
Standing Hamstring Curl
The standing hamstring curl exercise targets the rear of the thigh. The hamstring muscles flex the knee in a manner similar to the flexing of the elbow by the biceps in a biceps curl. To perform a standing hamstring curl, position the loop band around your ankles and shift your weight onto your left leg. Bend your right knee 90 degrees and raise the foot behind you. Switch legs. You can use a wall or the back of a chair for balance.
Bicep Curl
A Thera-Band loops may also strengthen your biceps with a bicep curl. The exercise motion is similar to performing a dumbbell bicep curl with one arm. To use a loop band for a bicep curl, hold one end of the loop in your left hand with your palm facing the floor and hold the other end with your right hand, palm facing the ceiling. Hold the left arm firmly with the elbow slightly bent as you curl your right arm toward your shoulder. Switch arms.
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