Rubber, or elastic, exercise bands can be used as an alternative to weight equipment for building muscle strength and endurance. Bands are ideal for beginning exercisers, but can also be beneficial to advanced weightlifters for toning. When using the band there are a few important things to remember to ensure safety and effectiveness, and to provide a sufficient workout that will improve your fitness.
Step 1
Hold the exercise band in your hand with a light grip. Gripping the band too tightly can cause an unnecessary increase in your blood pressure while you are exercising.
Step 2
Step firmly on the end of the band, making sure your foot covers it completely when performing exercises such as the bicep curl. Ensure it is not under the arch of your shoe where it could easily slip.
Step 3
Keep the band taut when at the starting phase of the exercise. Your hands, or hand and foot, should be close enough together that there is no droop in the band. It should be taut, but not stretched.
Step 4
Perform a lat pull down for your back by holding the band in each hand overhead with arms shoulder-distance apart. Pull the band down toward your chest while squeezing your elbows into your sides and return to the start and repeat.
Step 5
Wrap the band behind your back and tuck it up under your armpits for the chest press. Hold an end of the band in each hand and press the arms directly out in front of you until they are fully extended. Return to the start and repeat.
Step 6
Stand with your right foot on the floor, positioned on the edge of the band and hold the other end in your right hand for a bicep curl. Keep the elbow close to the side and curl the forearm up to the shoulder and release back down until it is almost straight along the body. Repeat on the other side.
Step 7
Step forward with your left leg in front of the right. Place one end of the band under your left foot and hold the other in your right hand. Bend over slight from the waist and extend the right forearm back behind you to work the triceps. Keep the upper arm stationary and only move the forearm back and return to start. Repeat on the other side.
Step 8
Stand in the middle of the band with both feet about hip-width apart. Hold an end of the band in each hand. Slowly sit back into a squat and return to standing to work the lower body. You can also step side to side from this position to work the inner and outer thighs.
Step 9
Do one to three sets of exercises working the whole body, such as the examples given here. Perform 15 to 20 repetitions per set. Exhale as you stretch the band and inhale as you release the tension during each exercise.
Tips and Warnings
- Start slowly and progress gradually. It will take you a few workouts to get used to using the band. Move your hands, or hand and foot, closer together along the band to make the exercise more difficult and farther apart to make it easier.
- Inspect your band before exercising with it to ensure there are no tears or damage. If a band snaps or breaks during use it can injure you.
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