A piece of rubber tubing with handles, also called a "resistance tube" or "resistance band," is a simple piece of fitness equipment that helps you do a countless number of exercises. In a variety of different colors with weight resistances that range from extra light to extra heavy, this rubber tubing is durable and takes up little room when it is not being used. When used properly, the rubber tubes will give your whole body a workout.
Step 1
Add resistance to your push-ups. Push-ups are a popular body weight exercise that can be enhanced with the use of rubber tubing. Hold one handle in each hand and swing the tube over your back so it is below your shoulders. Come down on your stomach with your hands under your shoulders. Straighten your body and push yourself up with the tube against your back. Your hands should be pressing the flat part of the handles into the floor. Lower yourself back down and repeat. If these are too difficult to do on your toes, do them on your knees.
Step 2
Row the tube from a standing position. Upright rows are an exercise that targets your shoulders and arms. To do these, stand on the tube with your feet about shoulder-width apart. Crisscross the handles and have your arms straight down in front of your body. Lift them straight up in the air as if you were picking up a bucket of water. Lower the handles back down and repeat. Come to your chest when you are lifting the handles.
Step 3
Stand on the tube to work your triceps. The triceps are located on the back of the upper arms. To work these, stand on the tube with both feet and pull the handle of one side up behind you. Grab the tube right under the handle with both of your hands. With your elbows in tight by your head, push the handle straight up in the air by extending your arms. Lower it back down and repeat.
Step 4
Use the tubes to do crunches. Rubber tubing comes with a nylon door attachment that gets slid into the hinge side. To do crunches, anchor the attachment at a high point on the door. Turn your back to it and come on to your knees. Grab the handles and sit back on your heels. Pull your arms down by your sides with your elbows bent and tight against your body. Your hands should be by your ears. Crunch downward by folding at the waist and contracting your abdominal muscles. Go all the way down to your knees, come back up and repeat.
Step 5
Step laterally with the tubes. Work your hips and glute muscles by doing a lateral side-step exercise. To do these, step on the tube in a wide stance. Grab the handles and bring them up to shoulder level with your palms facing forward. Do a slight squat. Lift your right leg high and step to your right. Place your foot down, do a slight squat, lift up your foot and step again. Continue walking for 10 to 15 steps, and then change directions. Your foot should always be feeling resistance from the tube when you do these.
Step 6
Use the tubes with a partner. Get two tubes and cross them in the middle. Face your partner and do exercises like back rows, side chops and bicep curls. Turn your backs to each other and do chest presses, overhead forward tricep extensions, squats and serratus pushdowns. Serratus pushdowns are done by extending your arms straight out in front of you and then pushing the tubes straight down by your sides.
Things You'll Need
- Resistance tubes
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