Using rubber exercise bands or tubes is a way to strengthen and tone the muscles of the body. Bands challenge the muscles by providing resistance throughout the full movement of an exercise. Whether you are in the gym, at home or in a hotel room, you can get a full-body workout by performing exercises using rubber bands.
Upper Body Exercises
Bands can be used for many exercises that you might also perform with free weights or machines. Wrap the band around your back and hold a handle in each hand to at chest level to perform a chest press. To perform a seated row for the back, sit on the floor with your legs straight out in front of you, and hold an end of the band in each hand. Then drape the middle of the band around the arches of both feet. Position yourself so that you are sitting up straight and the band runs from one hand, around the arches of your feet to the other hand, and adjust your hands so the band is tight. Slowly pull the band toward you as you keep your elbows into your sides.
Biceps curls can be performed while standing on your band. Simply grasp an end of the band in each hand and stand on the band with your feet hips width apart. Stand firmly on the band so that it doesn't slip out from under your shoe. Slowly curl the arms, bringing your hands toward your shoulders and keeping your elbows into your side. You can curl both arms up at the same time or alternate them.
Lower Body Exercises
When performing lower body exercises, there are a variety of ways you can use the band. Tie the ends of the band together to create a circle, then step into the circle so that the band is wrapped around both ankles. If you have a sturdy object nearby, such as a pole or a weight machine, tie one end to the object at ankle level and the other end around your ankle. You can also hold an end in each hand and wrap the band around your feet, or stand on the band, to perform some exercises.
Perform standing leg lifts with a band that is made into a circle, or by wrapping the end around an object and your ankle. Position yourself to stand with your feet hip-width apart and lift your right leg slightly off the ground, about 1 to 2 inches. To work your outer thigh, press the leg out away from your body until just before you feel your hips move out of alignment and then return it to the starting position. For the inner thigh, press your right leg to the left, in toward your body so that it moves past your stationary leg as you squeeze your inner thigh.
Perform squats and side steps by holding an end of the band in each hand and then standing on the band with your feet hips width apart. Hold the handles at your hips or lift them into the air at your shoulders for more resistance. For this exercise slowly sit back to where your knees reach a 90-degree angle and return to standing. From this same standing position, you can step from side to side against the resistance of the band to work the outer thighs.
Compound Exercises
Compound exercises are desirable because they work the whole body in one movement. They can increase calorie burn and decrease your workout time. Compound exercises can be performed with bands. For example, when you perform a squat with the band, return to standing and then perform a biceps curl before moving into your next squat. When you do a side-to-side step with the band, perform one step, bring the feet together and then lift both handles to the shoulder level, keeping your hands in close to your body for an upright row to work the shoulders.
Member Comments