Resistance bands are compact, lightweight exercise tools that can be used in the gym, at home, while traveling and even by those restricted to bed because of illness or injury. Resistance bands are available in the form of giant rubber bands, as well as in straight tubes with comfortable plastic grip handles affixed at each end. Both varieties come in different resistance levels and lengths.
Squats
Squats are a full-body exercise that helps improve limb and core strength. Start with the handles of a tube-style resistance band in each hand, then step on the middle of the band. Move the feet outward, evenly spaced along the band, to about hip-width. Squat down as if you are sitting in a chair, keeping the back straight but bent forward at the hip, keeping hands near the hips. When you've reached the depth you are comfortable with, stand back up, pressing upward through the legs. Strive to increase the depth of your squat over time, and increase resistance by standing with feet further apart on the band or by using a heavier band. Alternatively, the handles of the band can be held together in both hands at the center of the chest with arms kept parallel to the floor at shoulder height while completing the squat.
Bicep Curls
Bicep curls begin with the resistance band in the same position as for squats, and a curl can even be done as the extension of each squat maneuver to increase the exercise's whole-body effectiveness. Standing on the band with feet at about hip-distance apart, grasp the plastic handles with palms facing forward. Keep your elbows close to the body throughout the exercise. Smoothly curl the hands upward without moving the shoulders until they touch the front of the shoulders. Slowly curl the handles back down to the starting position. Resistance can be varied by adjusting the width of your feet or by using a heavier or lighter band.
Diagonal Woodchops
The diagonal woodchop is another full-body exercise that emphasizes core strength and flexibility with a twisting motion. This core twisting motion is important in many sports, and can help older people with lifting and reaching in daily household tasks. Start with the resistance band under the left foot. Position your feet comfortably about hip-width apart and grasp the handles with both hands together. Lean gently down with the arms pointed toward the left foot, then stand up straight, raising the arms up straight and back over the right shoulder. Keep the feet pointed straight forward while twisting gently away with the torso. Repeat, then switch sides for an equal number of repetitions.
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