Resistance bands are stretchy cords or tubes that offer weight-like resistance when you pull on them. Lighter colored bands offer lighter resistance while darker bands offer stronger resistance. If you want to start a new exercise routine, use bands in the home or office setting to work your major muscle groups.
Squat to Press
A squat to press is a combination exercise that involves two or more movements in one allowing you to get more work done in a shorter amount of time. Squat to shoulder presses work your upper and lower body simultaneously. The lower body muscles that get worked include the glutes, quadriceps and hamstrings and the upper body muscles include the deltoids and trapezius.
Stand on the band with your feet hip to shoulder-width apart, hold the handles at shoulder height with your palms facing in and lower yourself into a squat. Steadily rise up, pushing the handles straight above your head. Slowly lower the handles and repeat. If you are using flat bands that do not have handles, wrap the ends around your hands several times to tighten them up. Do this with all flat band exercises.
Hip Abduction
Hip abduction works the hip abductor muscles which consist of the gluteus medius, gluteus minimus and tensor fascia lata. You have three different options to work these muscles. If you have bands with handles, step on the center of the band and hold a handle in each hand with the band crisscrossed. Lift your right foot up, take a wide step laterally to your right and place your feet down. Then, step your left foot over to within a hip-width of your right foot. Continue for a set of steps and switch directions.
Your second option is to fasten the band around a table leg and your lower leg, then repeatedly extending your leg in the air laterally. Your final option is to use a rubber resistance loop. Wrap this around your ankles and side-step in similar fashion to the crisscross side-step. If you have a regular flat band, just tie it into a loop and place it around your ankles.
Deadlift Curl
The deadlift curl works your butt, thighs and biceps which are found on the front of the upper arms. This is a two movement exercise in similar fashion to the squat and press. Standing with your feet hip-width apart on the band, bend into a half squat and hold the handles in front of you with an underhand grip. In a steady motion, stand up and bend your arms so your palms face your chest. Squeeze your biceps forcefully, slowly lower yourself back down and repeat.
Push-Pull Exercises
Chest presses are pushing exercises and back rows are pulling exercises. These are performed with the center of the band secured around a table leg or post. In some cases, you will find bands that have attachments that slide into the hinge side of a door. In any case, fasten the band at waist height.
To do chest presses, kneel on the floor with your back to the door, one handle in each hand and your arms lifted at your sides with your elbows bent 90 degrees. Steadily push the handles in front of your chest and toward each other, then bring them back to the starting point and repeat.
To do back rows, lower the band to knee height, sit on the floor and face the door. While holding a handle in each hand and your arms fully extended, pull the handles to the outside of your chest as you squeeze your shoulder blades together. Slowly extend your arms and repeat. When doing these, keep your back straight, knees slightly bent and flare your elbows out.
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