Resistance bands are an option for people looking for a strength-training workout to build muscle who don't have access to dumbbells, barbells or kettlebells. Resistance bands are less expensive than other free weights and can be stuffed in a suitcase or backpack for easy travel. Use bands to do full-body workouts three days a week or work them into your routine to supplement days that you can't make it to the gym. Bands come in a different levels of difficulty that are rated as weights from light to very heavy. The heavier the cable, the greater the resistance.
Plie and Lat Pulldown
Step 1
Stand up straight with your feet wider than shoulder-width apart to do a plie and lat pulldown together, which targets your legs, glutes, back and shoulders. Rotate your feet outwards, like a sumo wrestler.
Step 2
Hold the ends of a band in each hand and raise your arms above your head with your hands shoulder-width apart, palms forward. Choke up on the ends of the band until you feel light tension. Squeeze your abs and lift up onto the balls of your feet.
Step 3
Lower your heels to the floor. Bend your knees to go into a squat until your thighs are parallel to the floor. Do not let your knees collapse inwards, but instead keep your knees in line with your feet. Maintain a straight back.
Step 4
Bring your arms down and to your sides with your shoulder blades pinched together as you squat. Lower the arms until they are perpendicular to your upper body.
Step 5
Lift your arms overhead again. Stand up and rise into a calf raise with both feet to complete one repetition. Perform six to 12 reps.
Single-Leg Alternating Dynamic Hug
Step 1
Stand on your right leg and wrap a resistance band around your upper back to do single-leg dynamic hugs, which work your chest, shoulders and core while challenging your balance. Grasp an end of the band in each hand and hold your arms straight out to your sides. Bend your elbows 45 degrees from straight.
Step 2
Turn your shoulders so your arms face toward the floor at an angle so your thumbs are higher than your pinkies. Choke up on the band until you feel a mild tension.
Step 3
Bring your left arm forward and across your chest until your hand is directly in front of your right shoulder. Do not rotate your shoulders or hips as you move your arm.
Step 4
Return your left arm to the starting position. Perform 10 reps and then switch arms and legs. Rest for 60 seconds. Do the plie and lat pulldown followed by the single-leg alternating dynamic hug four more times.
Tips and Warnings
- If a single-leg alternating dynamic hug is too challenging for your balance, try it standing on both legs. Practice simply standing on one leg for 60 seconds at a time until you see improvements in your balance. Then try the single-leg dynamic hug.
References
- Shape.com; The Ultimate Resistance Band Workout
- "Thera-Band Resistance Band & Tubing Instruction Manual Volume 4"; The Hygenic Corporation; 2006
Member Comments