Integrating stretch bands, or exercise bands, into your fitness program, may help you strengthen, condition and stretch your muscles. Versatile, inexpensive and compact, the bands can improve exercise adherence while you're traveling or when you don't have access to other gym equipment. Stretch bands are light and don't place high stress on your body, making them a safe choice if using heavier weights places you at risk for injury or if you are recovering from a previous injury. A variety of exercises challenge and lengthen different muscles in your body.
Bent Over Rows
Step 1
Hold the ends of the band in each of your hands and hang your arms by your sides. Drop the middle of the band to the floor.
Step 2
Stand on the band and position your feet hip-width apart. Widen your stance to increase band resistance throughout this exercise
Step 3
Straighten your back and tighten your abdominal muscles. Bend forward, lowering your chest toward the ground, stopping when your upper body is parallel to the floor.
Step 4
Pull your shoulder blades down and together. Tuck your elbows by your sides and pull the bands next to your chest. Pull your elbows toward the ceiling as you do this. Lower, repeat and complete 15 repetitions.
Side Leg Lifts
Step 1
Hold the ends of the band in your corresponding hands. Hang your arms by your sides and lower the middle of the band to the floor.
Step 2
Step onto the band and position your feet shoulder-width apart. Bend your knees slightly, straighten your back and tighten your abdominal muscles
Step 3
Shift your weight to your left leg and lift your right foot off of the ground. Pull the ends of the stretch band toward your shoulders to increase intensity during this exercise.
Step 4
Square your shoulders and hips in front of you. Lift your right foot and flex it. Lift your right leg to your side, as high as you can.
Step 5
Lower your right foot to the ground, repeat and complete 15 repetitions. Shift your weight to your right leg and do 15 lifts with your left leg.
Front Raises
Step 1
Stand on the middle of the stretch band, holding an end in each of your hands. Position your feet next to each other and bend your knees slightly.
Step 2
Relax your shoulders, straighten your back and tighten your abdominal muscles. Pull your shoulders blades back and together.
Step 3
Bend your elbows slightly and lift the bands in front of your body, arms parallel to the floor. Lower your arms to your legs and repeat until you complete 15 repetitions. Widen your stance to increase intensity or remove one foot from the band to decrease difficulty.
Hamstrings Stretch
Step 1
Lie supine on a mat. Bend your knees and position your feet six inches in front of your glutes
Step 2
Lift your right foot off of the ground and loop the band around your foot. Hold an end in each hand and straighten your right leg
Step 3
Pull the band and your right leg toward your upper body, stopping when you feel a stretch in the back of your thigh. Hold for 45 seconds and lower your foot to the ground. Do the same with your left leg.
Tips and Warnings
- Band resistance is color coded: Check your instructional manual to determine your band's level of difficulty.
Things You'll Need
- Stretch band
References
- Century College: Exercise Bands
- Indiana University: Resistance Band Exercises
- "ACE Personal Trainer Manual;" American Council on Exercise; 2003
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