Stretch bands, also called "resistance bands," are made out of rubber tubing and they are versatile and easy to transport. They come in various resistances and have coordinating colors to match each one. When it comes to exercising with them, they add a welcome variation to traditional training and there is no body part that needs to be left out. All you need is some creativity, a door and a set of bands.
Step 1
Work your legs. The legs can be worked by standing on the band, grabbing the handles, holding them at shoulder height, and then performing squats. This predominately works the quads and glutes, but another problem area that a lot of people like to work is the hips and outer thighs. A variation that can work this area is a side-step exercise. To do this, grab the handles of the bands and hold them at shoulder height with your hands facing forward. Place your feet on the band in a wide stance so there is a lot of tension. Lift one foot up in the air and step to your side. Step over with the other foot and continue lifting and walking in that direction for 10 to 12 steps. Switch directions and go back to the starting point.
Step 2
Work your chest. Stretch bands come equipped with a door attachment. To do a chest press, place the attachment into the hinge side of a door at about chest height. Grab the handles and walk out until there is some tension on the bands. Have your hands right by your shoulders with your palms facing down. Now, press the bands forward in an arcing motion and bring your hands to a point where they are about 1 inch away from each other. Lower back to the starting position and repeat.
Step 3
Do a few back rows. Attach the bands at about chest height on the hinge side of the door. Face the door, grab the handles and walk back with your arms straight in front of your body. Pull the handles back and squeeze your shoulder blades together. Slowly lower back to a fully extended arm position and repeat. Make sure to keep your elbows in tight against the sides of your body the whole time.
Step 4
Work your shoulders. Grab the handles and place one foot in the center of the band. While keeping your arms straight, lift them up to the sides of your body at about shoulder height, and then lower them back down. When you start, your palms should be facing each other and they should be facing down at the top of the movement.
Step 5
Work your arms. The triceps and biceps are located on the front and back of the upper arms. To do overhead tricep extensions, grab the handles and stand on the bands with one foot. Lift the handles up behind your head, with your palms facing up, and elbows bent about 90 degrees. Push the handles straight up by engaging the triceps, and then slowly lower. Keep your upper arms in tight against your ears at all times. Work your biceps by doing bicep curls. Grab the handles and stand on the band in a wide stance. Curl the handles up until they are at about chest height and then lower them. Make sure your palms are facing out and up throughout the whole exercise.
Step 6
Work your core. Place the attachment at about chest height in the door. Grab both handles in both hands and stand perpendicular to the door. Extend your arms straight out and pivot your body all the way to the left by rotating your hips and engaging your core. Lower back to the starting point and repeat. Do a series of reps, and then turn around and hit the other side.
Tips and Warnings
- When you do side-steps, make sure to keep resistance in the bands the whole time. When you use the bands, experiment with the resistances and foot placement. To get more resistance, you can stand wider on the bands or use higher resistance bands.
Things You'll Need
- Stretch bands
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