Uses of Resistance Bands

Resistance bands are versatile, lightweight, portable and don't require much space to exercise with. You can tone all the muscles in your upper body with resistance bands, and with a little maneuvering, you can use them to strengthen your lower body as well.

Bands For Your Biceps

To strengthen, sculpt and tone your biceps using a resistance band, sit on a chair or bench and place the band underneath both feet so there is equal amount of band left on each side. Wrap one end around your right hand and the other around your left hand, being careful not to constrict the knuckles or the wrist area. The band should feel tight before you begin your bicep curls so you have resistance throughout the range of motion. Hold your elbows into your sides with your palms facing up. Slowly bring your hands up toward your shoulders, as in a bicep curl motion. Keep the resistance tight on the band, and then return your arms to the fully extended open starting position. Perform two to three sets of 15 to 20 repetitions.

Overhead Pulldown Exercise

This exercise targets the muscles in your upper back and shoulders and can be performed seated or standing. As in the bicep exercise, wrap each end of the band around your palms, avoiding the knuckles and wrist. Sit or stand tall with your head centered between your shoulders and your abs contracted. Bring the band up over your head with both arms fully extended in a Y position. The band should be tight between your hands. Exhale as you pull the band down by bending your elbows until the band is about shoulder level. Inhale and slowly return to the extended Y position. Perform two to three sets of 15 to 20 repetitions.

Resistance Band Thigh Exercise

This exercise works the legs, targeting the outer thigh muscles. To begin this exercise, tie the band around your shins about halfway between your ankles and knees. The band should be tight when your legs are hip distance apart. Stand up tall with your abs tucked in tight and knees slightly soft. Take a wide step to the right with your right foot. Then close the left leg back to hip distance apart. Continue to step to the right for eight repetitions. Then step to the left and close for eight repetitions. Perform two to three passes of eight steps to the right and left.

Chest Toning Exercise

This exercise isolates your pectoralis muscles as well as tones secondary muscles, including your triceps, biceps and deltoids. Lie down on a bench on your back with knees bent and your feet positioned directly underneath them. As in the biceps and pulldowns, wrap the band around your hands. Lift your arms up straight over your chest, shoulder width apart, palms facing forward. The band should be tight between your hands in the starting position. Slowly pull the band down by bending your elbows and pulling your hands apart until the band touches the top of your chest. Keeping the resistance on the band, slowly return the band to the starting position just above your chest. Perform two to three sets of 15 to 20 repetitions.

References

• "Resistance Band Workout: A Simple Way"; Milligan James; 2004
• "The Resistance Band Workout Book"; Ed McNeely; 2006