Elastic resistance bands are an inexpensive way to get a strength training workout. The bands are made of rubber and are available in different strengths and sizes. Take them with you when you travel, or use them at home or in the gym. Every area of your body will benefit when you consistently work out and build lean muscle. Strength train with your bands two to three days a week for maximum benefit.
Leg Exercises
Use your bands to develop your leg muscles. First, lie on your side with the band wrapped around your upper foot. Put both hands in front of you and grab both handles. Keeping tight resistance on the bands, slowly kick your top leg up toward your head and lower it back down. You will feel the pull in the back of your thigh and calf muscle. Repeat the side kick 10 to 15 times. Turn over and perform with the other leg.
Start glute raises on your hands and knees. Put the center of the band under your right hand and thread your right foot through the handles of the band. Keep your upper body still, and lift your right leg until your thigh is parallel to the floor, keeping your knee bent. Slowly lower your leg and repeat with your left leg.
Upper Body
The chest press develops your deltoid, triceps and chest muscles. Lie on the floor with the band centered under your upper back and the handles free. Put your feet flat on the floor and slightly bend your knees. Hold one handle of the band in each hand and press your hands up toward the ceiling, extending your arms without locking your elbows. Lower your hands and repeat.
Define your upper back with the reverse fly. Stand on the band and hold the handles. Make an "X" with the band in front of you and rearrange your hands so your hands are not crossed. Crossing the band increases its resistance. Keep your back straight and bend over slightly. Pull your hands away from your body until your arms are parallel to the floor. Squeeze your shoulder blades together and raise and lower your arms.
Push-Ups
Push-ups are one of the best exercises to work your inner core, abdomen, arms and back. Add an elastic resistance band to make push-ups even more challenging. Lie face down on the floor in a push-up position. Put the band over your upper back, and place the ends of the band under your palms. Adjust the band so you have the proper tension across your back. Raise yourself off the floor, keeping your abdominal muscles tight and your body straight. Lower and repeat.
References
- Mayo Clinic: Weight Training: Improve Your Muscular Fitness
- University of Kentucky: General Resistance Band Program
- "Move Yourself: The Cooper Clinic Medical Director's Guide to All the Healing Benefits of Exercise"; John Wiley & Sons, Inc.; Todd Mitchell, M.D., Tim Church, M.D., PhD., Martin Zucker
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