Elastic Band Exercise Techniques

In addition to being portable and affordable, elastic bands, otherwise known as "resistance bands," are one of the most versatile types of exercise equipment. Bands come in different varieties. For example, exercise tubes are the same width as a jump rope and have handles at the ends. Therabands are wider than resistance tubes. While they usually do not come with handles, specially designed handles can be purchased separately. Ankle bands are smaller and can be attached to the ankles for leg work. Like most strength-training exercises, elastic band exercises should be performed in three sets of 8 to 12 repetitions.

JC Bands Athletic Conditioning

The JC Band was created by fitness expert Juan Carlos Santana, who wanted a more durable type of tubing for his athletic clients. This type of tubing comes with special attachment devices, which can be used to secure the tube to a stable object. It can also be attached to a weight belt and used to practice running in place against resistance.

Tubing Techniques

Tubing can be used for any exercise that requires an ergonomic hand position. For example, you can attach the tube to a stable object set in an upright position. Grasp each handle. As you bend your elbows, squeeze your shoulder blades together to perform a rowing movement. Tubes can also be used to provide added resistance to a squat. Stand on the tube and bring the handles toward your shoulders. As you bend your knees, imagine that you are sitting back on a big chair. Slowly straighten your legs. You will feel added resistance in your gluteal muscles.

Therabands

Some exercises either require a wider or a shorter band. For example, a resistance tube is too long for performing a chest fly. However, you can lie on your back and place the tubing under your shoulder blades. Open your arms at shoulder level. Slowly, squeeze your pectorals and bring your hands together. The band can also add resistance to a push-up. Place it under your shoulder blades and hold the ends securely to the floor. You'll feel the added resistance as you straighten your arms. The bands can also assist in hamstring stretches. Lie on your back, raise one leg and wrap the band around your foot. Raise your leg toward the ceiling, and gently pull on the band to bring your leg closer to your body.

Ankle Bands

Although some people tie a knot in a Theraband to use it for leg work, doing this will eventually destroy the band. Instead, use one of the smaller ankle bands. Place the band around your ankles. Lie on your stomach and rest your chin on your hands. Slowly bend one leg. This exercise works your hamstrings. Then, roll on to your side. Line your body up so that your head, hips and feet form a straight line. Keeping your knee facing straight ahead, slowly raise your top leg.