According to the brochure "Selecting and Effectively Using Rubber Band Resistance Exercise" by the American College of Sports Medicine, elastic resistance bands were originally created to train older adults in nursing homes. But they've since been put to wider application as general rehab aids, athletic training aids and a general strength-training tool. Resistance bands can be the foundation of a compact, inexpensive home gym, and they pack down small and light enough for travel.
Although creativity is the limit for which exercises you can do with a resistance band, when it comes to general exercise you should start with exercises for large muscles or major muscle groups.
Biceps Curls
Step 1
Hold one end of the band in each hand, arms down at your sides, palms facing forward. Stand on the slack middle of the band.
Step 2
Bend your arms, curling your hands up toward your shoulders. Imagine that your elbows are pinned in place against your body.
Step 3
Lower your hands slowly back to the start position. Repeat.
Triceps Extensions
Step 1
Hold both ends of the band together in both hands. Stand on the middle of the band. You may need an extra-long band for this exercise; you should never stretch an exercise band more than three times its resting length.
Step 2
Extend both arms straight overhead. Hold your elbows close against your head, pointing forward. Watching yourself in a mirror will help you double-check this point of technique.
Step 3
Bend your arms, slowly lowering your hands until they're behind your head. Keep your elbows as close together as possible, still pointing forward, throughout the movement.
Step 4
Extend your arms straight overhead again. Repeat.
Row
Step 1
Loop the center of the resistance band around a bedpost or other secure vertical support that is sturdy enough not to fall over on you. Hold one end of the band in each hand.
Step 2
Sit down facing the anchor, legs extended in front of you and slightly bent. Sit up straight and extend your arms straight in front of you.
Step 3
Squeeze your core to keep your body upright as you pull your hands back at lower-rib level.
Step 4
Extend your arms back to the start position. Repeat.
Chest Press
Step 1
Loop the resistance band around your back so that it crosses your shoulder blades. Hold one end of the band in each hand.
Step 2
Extend both arms straight in front of you at chest level.
Step 3
Bend your arms slowly, keeping your elbows level with your shoulders and your wrists in front of your elbows.
Step 4
Extend both arms again. Repeat.
Squats
Step 1
Hold one end of the band in each hand, arms down at your sides. Stand on the middle of the band, feet about shoulder-width apart, knees and toes pointing straight ahead or slightly out.
Step 2
Squat down. Think of sticking your hips out behind you as if you were sitting down in a chair.
Step 3
Stand up against the band's resistance. Keep your shoulders down and back and, your back straight throughout this motion. Your torso will incline slightly forward in the down position, but you shouldn't slump forward at all. Think of sticking your chest out.
Step 4
Squat down again. Continue squatting and standing until you've completed a full set.
Tips and Warnings
- Before starting each exercise, adjust your grip as necessary until you feel slight tension on the band. The American Council on Exercise recommends that beginners start with a single set of 12 to 15 repetitions for each exercise. As you get stronger, you can add extra sets.
Member Comments