Resistance bands are lightweight rubber tubing with handles attached that are used in place of weights for strength and conditioning and rehabilitation, according to SportsFitnessAdvisor.com. Resistance bands can used to perform many different exercises for virtually every muscle group in the body. They are usually separated into different color groups to indicate the level of resistance in the band, and range from thin to super heavy, so all of your workout needs can be met through their use. Resistance bands are portable and can be taken with you when you travel so you won't have to miss a workout.
Step 1
Stand on your resistance band with both feet. Your feet are shoulder-width apart. Hold the handles up near shoulder level in whatever manner is most comfortable to you. Slowly bend your legs until you are in a full squat, then raise yourself back up to the starting position. Perform three sets of 10 to 12 repetitions. This exercise works your quadriceps muscles.
Step 2
Wrap your resistance band around a stationary object and hold a handle in each hand with your palms down. Sit, stand or kneel on the floor far enough away so there is tension in the band. The amount of tension depends on your preference and fitness level. With your elbows up and to the sides, press the band out in front of you until your arms are extended. Slowly bring them back and repeat for three sets of 8 to 10 repetitions. This exercise primarily works your chest muscles.
Step 3
Hold one end of your resistance band behind your lower back. Grab the other end by reaching back behind your head and holding it at the top of your back. Extend your arm straight up until your elbow is almost locked. Lower it back to the starting position and repeat for 8 to 10 repetitions alternating both arms. This exercise works your triceps muscles at the back of your arms.
Step 4
Stagger your feet so one is about one foot in front of the other. They should be hip-width apart. Stand on the middle of your resistance band with your front foot and hold a handle in each hand with palms up. Straighten your arms down by your sides, then curl them up so your hands almost touch your shoulders. Lower them back and repeat for three sets of 8 to 10 repetitions. This exercise works your biceps.
Step 5
Stand with your feet shoulder-width apart and hold the resistance band handles near your shoulders with your palms up. Press the handles up over your head until your elbows are almost locked. Lower your hands until your arms are at about 90 degrees, then repeat for three sets of 8 to 10 repetitions. This exercise works your shoulder muscles.
Step 6
Stand on the middle of the band with your left foot and hold the handles together with both hands. Leave your lower body still, and with your arms straight, twist your trunk so your hands end up above your right shoulder. Return to the starting position and repeat for 15 to 20 repetitions, then switch to the other side.
Step 7
Place the handles of your resistance band together and loop them through the leg of a sturdy table or stationary object that is close to the floor. Sit on a chair or bench and wrap the other end of the band around your ankle. Slowly straighten your leg until your knee is locked, then lower it back to the starting point. Perform three sets of 8 to 10 repetitions with each leg. This exercise works the front of your quadriceps.
Tips and Warnings
- Rest for about one minute in between sets, or perform each exercise one after the other as a circuit. This will give you a cardiovascular workout as well. Determine your fitness and muscle building goals before you begin and choose resistance bands to match. Consult your physician before you begin any exercise program.
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