Resistance bands or exercise bands, as they are sometimes called, work your muscles for muscular endurance or muscular strength training. Performing a high number of repetitions, such as 15 to 20, will increase your muscles' ability to contract multiple times before fatigue, which is muscular endurance. You will need to use light weight bands for this type of training. Exercising with heavier bands increases your strength, but you will not be able to "lift" them as many times. Aiming for a repetition range of eight to 12 will make you stronger. Either of these repetition ranges will tone your muscles to sculpt your body.
Lying Hamstrings Curls
Step 1
Attach one end of a band to a stationary object behind you and attach the other end to an ankle cuff. Wrap the ankle cuff around your left ankle. Lie on your belly so that your feet point toward the end of the band. Cross your arms on the floor. Rest your chin on your arms. Straighten both your legs.
Step 2
Bend your left knee to bring your heel to your left buttocks. Hold your leg bent for two seconds.
Step 3
Lower your foot back to the floor to complete one left hamstring curl. Complete one set and then work your right leg. Do a total of two to four sets.
Shoulder Press
Step 1
Stand on the center of a band with your feet together. Grab an end of the band in each hand. Bend your elbows and squeeze your arms to your sides with your palms facing your head. Position your hands slightly higher than your shoulders.
Step 2
Press your arms straight up above your shoulders. Hold your arms up for two seconds.
Step 3
Bend your elbows back to your sides. Complete a set and do two to four sets.
Upright Row
Step 1
Step onto the center of the band with your right foot and step your left foot back about 1 foot. Bend both your knees. Hold the ends of the band in your hands with your arms straight at your sides and in front of you so that they are above your right foot. Turn your palms to face inwards. Look down at your right foot.
Step 2
Bend your elbows and raise your hands toward your armpits. Keep your elbows pinched in toward your sides. Hold your arms up for two seconds.
Step 3
Straighten your arms back down to complete one upright row. Do two to four sets. Alternate the foot that steps on the band on different sets, but because this is not a leg exercise, you do not have to switch legs during a set.
References
- "A Guide to Personal Fitness Training"; Mary Yoke, MA and the Aerobics and Fitness Association of America; 2003
- American Council on Exercise: Prone (Lying) Hamstrings Curl
- Sports Injury Clinic: Shoulder Press
- Sports Injury Clinic: Upright Row
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