Easy DIY Resistance Bands and Foam Rollers

Do you want a low-budget but effective gym space? Do you like DIY solutions? Then read on… Because you will learn how to create resistance bands and foam rollers out of common household objects.

That said, if you want the real deal, there are some great amazon deals on resistance bands right now.

Benefits of Foam Rolling and Resistance Bands

Foam rolling or self-myofascial release has gained a ton of popularity on account of its numerous health benefits and endorsement by professional athletes and therapists. Athletes, and those with tight muscles and some muscle soreness will benefit from foam rolling the most.

Meanwhile, resistance bands are perfect for any kind of strength training and can be used to work basically any muscle group with minimal equipment.

Thus, both foam rollers and resistance bands are must-have essentials in your home gym. Given below are some tips to help you create your own, and thereby exercise your creative powers while preparing to exercise your body!

Resistance Bands

homemade resistance bands

Be innovative. What’s the basic quality that every resistance band has? They’re stretchy, right? So think of stretchy objects around your house that can be used to create your own resistance bands.

Just keep in mind, that generally the thicker the material means greater resistance.


panty hose

Yeah, this sounds weird, but that’s what being creative is all about. For most exercises, a pair of pantyhose should work fine, especially if you’re building your own home gym on a shoestring budget.

oversized rubber bands

elastic workout bands

These are more readily available and come in circular form, so you don’t have to tie the handles.

surgical tubing

surgical tube resistance band

If variable thickness is your main priority, go ahead with this.

tire tubes

homemade resistance bands

If you’re into recycling and environmental conservation, this is your best option. Inner tubes of bicycle tires are especially recommended. Just make sure you don’t overstretch yourself.


If you’re the more DIY type who loves to stitch, you can make your own stretchy resistance band out of spandex. Buy the required amount of spandex in your favourite colour and use a zig-zag stitch to sew the ends together.

It may seem a bit complicated at first, but once you start off with the sewing we promise it will become simpler.

Parachute and Bungee Cords

bungee cord exercise

If you’re into hiking and rock climbing you might have a spare pair lying about somewhere. Although they won’t be able to provide much variety in thickness, they will offer good resistance. Watch out for the hooks though!

Foam Rollers

Make your own foam roller

Like the resistance bands mentioned above, try to come up with alternative tube-shaped devices that can withstand the weight of a human. Think out of the box and be a keen observer, and you’re sure to come up with something brilliant. Here are our suggestions:

pvc pipes

diy foam rollers

This one’s the most popular alternative, and you’ll find step-by-step tutorials on making a foam roller out of this available online.

In a nutshell, you’re going to need a PVC pipe (that’s around 2 feet in length, and 4 to 6 inches in diameter), duct tape, lacrosse balls (tennis balls can also work but we prefer lacrosse) and some pipe insulation foam.

yoga mat

yoga mat foam roller

It’s always great when you can use something for many different purposes, and a yoga mat is definitely a multi-use champion!

Use your imagination!

Don’t be restricted by the above choices – the goal is to use items found around YOUR house and not have to buy anything extra. Use them as a starting point.

Most importantly, make sure you have fun. Consider anything tube shaped for a foam roller, even objects you wouldn’t think of like a kitchen rolling pin!

budget gym

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Hi, I'm Olivia!

Welcome to Every Home Remedy, where I share solutions for any health, household or beauty issue you might have. Things you can do yourself, to make your life easier and you happier! Enjoy ;)

Earnings disclaimer: With some of my links, you can find products to create your own solutions, and EveryHomeRemedy receives a commission when you buy them.

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