Resistance or stretch bands can add versatility to your strength training regimen. They are they lightweight and portable, and offer a different type of resistance for your muscles compared to traditional weight training. They come in different strength levels, so be sure you are starting with the appropriate one--light, medium or heavy--and there are no holes or worn spots in the band before starting. According to the American Council on Exercise, "Intermediate exercisers can perform one to two sets of each exercise. More advanced strength trainers should try to complete two to three sets of 12-20 repetitions."
Squats
Squatting with a resistance band increases the work load similar to holding extra weights at your side or across your upper back, adding resistance on the way up and on the way down as well. This moves works every muscle in the lower body, including hamstrings, quadriceps and gluteus muscles.
Standing with both feet in the middle of the band about hip-width apart, grasp either end of the band and bring your hands up toward your shoulders to create enough resistance. Lower your body into a squat position as you inhale, sitting back into an imaginary chair and body weight concentrated in your heels. Squeeze your glutes, exhaling as you stand back up. Add a kick out to either side as you return to standing to target your outer thigh muscles even more.
Chest Press
Similar to a chest fly or chest press machine, or doing dumbbell or barbell chest press exercises, a chest press with a stretch band works the pectoral and anterior deltoid muscles.
Loop a stretch band around a sturdy post about shoulder height. Turn facing away from the anchor point, grasping either end of the band, hands under armpits. Lunge forward to create the right amount of resistance for you and extend your arms, pressing your hands together and squeezing your chest muscles as you exhale. Slowly release and bend the arms back to armpits as you inhale.
Back Rows
This exercise will work the muscles of the back--the latissimus dorsi, rhomboids, trapezius and posterior deltoid muscles. It is similar to a seated back row machine or dumbbell row exercise.
Loop a stretch band around a sturdy post, level with your midsection. Grasp either end of the band and step back away from the anchor point to create enough resistance, arms extended in front of you. Bend your arms and stretch the band back, squeezing your shoulder blades together as you exhale. Inhale as you release the band slowly back out to extended arms. You may add a squat to this exercise to increase the heart rate and work more muscle groups simultaneously.
Lateral Raise
Perform lateral raises, like you would with dumbbells at your sides, working the deltoids.
Put one foot in the center of the band, grasping either end. Keeping arms as straight as possible, exhale as you lift your hands out to your sides, up to shoulder height. Inhale as you lower arms back down to your sides.
Bicep Curls
Bicep curls with a stretch band is similar to performing bicep curls with dumbbells or a barbell.
Standing with both feet in the middle of the band, grasp either end of the band. Exhale as you curl the ends of the band up toward your shoulders, keeping upper arms close to your sides. Inhale as you lower band back down. To make this more challenging, widen your stance inside the band to create more resistance.
Overhead Extension
To work the triceps muscles, perform overhead extensions, similar to how you would with a triceps extension machine or with dumbbells overhead.
Loop the band around a low anchor point--lower than your waist. Turn away from the anchor, grasping either end of the band. Start with your elbows pointed toward the ceiling, upper arms close to either side of your head. Exhale as you extend and straight your arms, hands toward the ceiling. Inhale as you bend your arms back down to starting position.
Resistance Band Crunch
Resistance bands increase the workload on the abdominal muscles in this basic crunch.
Loop the band around a low anchor point, just a few inches above the floor. Lie on your back, knees bent and head close to the anchor. Grasp either end of the band in your hands and extend your arms to your sides creating resistance in the band. Exhale as you lift your upper body off the floor, crunching and contracting your midsection. Inhale as you lower back down to the floor. To make this more challenging, move further away from the anchor point.
References
- American Council on Exercise: Resistance Tubing Workout
- "The Scientific and Clinical Application of Elastic Resistance"; Page, P. Ellenbecker, T.S.; 2003
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