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How To Burn Fat & Build Muscles Using Resistance Bands

by Hare Fitness on May 10, 2022

Super bands -- or better known as Resistance Bands, is probably one of the most versatile exercise equipment invented. It is easily available, and its portability makes it one of the most bought fitness equipment worldwide. Whether it's back, shoulder, or hamstring -- resistance band can cater to all of them and with different tensions, it challenges your muscles and pushes them to their limit. Especially in Singapore, where spaces are limited and considering to conserve space as much as possible, incorporating resistance band in daily workout seems like a sensible (and economic) move. 

Types of band

Different brands comes out with different designs, targeting different groups of customers. Long loop bands are suitable for full body workout, ideal for everyone from all walks of life; short loop bands are usually 15cm - 20cm long, great for quick isolation workout for glutes and hamstrings; and there are straight bands that are thinner and has two ends, which is a helpful assisting tool for most patients that have mobility issue. The most popular bands in Singapore is the long loop band and short loop band -- both are easy to get and a lot cheaper than other exercise equipment. Users will have to ensure the right muscle groups are engaged throughout the workout to achieve maximum result.

Biceps Curl

Stand with feet shoulder-width apart with both feet on the resistance band. Grasp the band with one hand and hold it with your arm down at your side, palm facing forwards. Bend at the elbow and lift your arm toward your shoulders until you get a good biceps contraction. Then lower slowly back to the start. Do all your reps on one arm, then switch.

Chest Fly

Hold the resistance band in both hands, arms stretched straight out to the sides at chest height, with the band going behind your back. Press the band straight out in front of you, bringing your hands together with your arms fully extended, keeping your elbows up throughout and squeezing your chest muscles as you press. Slowly return to the starting position.


Stand with your knees slightly bent and your feet shoulder-width apart. Grip a shoulder-width section of the resistance band with both hands in front of you at shoulder height. Keeping your arms straight, pull the band out and back until your shoulder blades contract. Slowly return to starting position.


Get in a plank position, draping the resistance band across your upper back and holding the ends under your hands. Drop your chest down towards the floor, then contract your glutes and abs and push straight up until your arms are fully extended.

Squat to Overhead Press

Stand on the resistance band with your feet shoulder-width apart. Position your hands at shoulder level with your palms facing up, holding the resistance band. Drop into a squat, then push back up and fully extend your arms so you raise the resistance band overheard. Then lower slowly into another squat.

As thin as the bands look, they are quite versatile and enable users to exercise almost anywhere and at anytime. To buy resistance bands of different tension and sizes, check out Hare Fitness Resistance Band -- designed in Singapore, made for worldwide. 


Image source - coach magazine UK


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