Strength bands, or resistance tubing, are versatile pieces of exercise equipment. They come in different strengths and even different colors. If increasing your lean muscle mass is important to you, but you don't have a lot of space to store free weights, buy an inexpensive set of bands. Select the proper weight band, workout on a regular basis and you will see positive changes in your muscle tone and definition.
Arms
Define your arms starting with the bicep curl alternating hammer. Stand in the center of your band and grab each of the handles. Begin with your hands by your thighs and lift your left hand up until your forearm meets your upper arm. Lower your left hand while raising your right hand at the same time. Repeat 10 to 15 times. Next, work your triceps. Step on the band with your right foot and hold the handle in your right hand, making certain you feel the resistance before moving your arm. Extend your arm straight away from your side as far as the band allows. Repeat on the opposite side.
Back and Shoulders
Your shoulders and back will be well-defined when you consistently work with your strength bands. Do the upright shoulder row by standing on your band with one foot and holding the handles in each hand. Put your hands directly in front of your thighs with your palms facing inward. Keep your hands close to each other and your body and bring your hands up until your forearms are even with your shoulders and your elbows are pointing outward. Repeat 10 to 15 times.
The seated row works your back and arms at the same time. Begin by sitting on the floor with your legs extended in front of you. Put the band around your feet and hold the ends in your hands. Your hands should be above your knees. If you need additional resistance, wrap the band around your feet one time. Sit up straight and pull the band until both hands are close to your chest. Slowly move your hands back to their starting position, and repeat. As you perform the seated row, move your hands back and forth in a smooth motion.
Abdominals
The abs wood chop is performed by securing the center of the band to a sturdy immovable object such as a high stair railing. Stand sideways to the railing or door frame and hold both handles in your hands. Twist your body and pull down on the bands until you are slightly bending over. The movement is similar to picking up an object on a table behind you. Repeat 10 to 15 times and turn around so you are working the other side of your abdominal muscles.
Legs
Squats develop your quad muscles, which are located on the front of your thighs. Stand on your band with your legs shoulder-width apart. Grab the handles and put your hands on either side of your shoulders. Squat down, keeping your back straight. Stand back up and repeat.
Do lunges with the bands. Put the band under your right foot and take a large step back with your left foot. Hold the handles in each hand and put your hands on your waist. Bend your right leg so that your lower leg is perpendicular to the floor. Do not let your knee go over your foot. Repeat with your left foot forward.
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