Resistance bands, a type of tubing, provide a means of training for strength conditioning, rehabilitation and injury prevention. The thicker the band, the greater the difficulty of the exercise. To build muscles, aim for three sets and eight to 12 repetitions. Take a day off in between exercises to allow for adequate rest.
Leaning Lateral Raise
This exercise builds the muscles in the shoulders and upper body. Stand with your right side next to a pole. Place your right foot on top of one end of a resistance tube to hold it in place. Put your left foot next to right foot, stretching the tube between your feet. Grasp the pole with your right hand at shoulder height. Straighten your arm and lean out so the body is angled 45 degrees from the floor. As you hold the other handle of the resistance tube with your left hand, raise your left arm out to shoulder height. Lower and repeat counting each lift as one repetition.
Frog Push
To work the lower body along with the core, lie face up, with your knees bent at 90 degrees and the resistance band looped around your feet. Cross the band to create an X shape so it does not snap during the exercise. Hold an end of the resistance band in each hand keeping it just above your shoulders or hips. Tighten your core and slowly extend your legs into the air straight in front of you as you squeeze the thighs and pull the belly in. Pause and return to the starting position for one repetition. Repeat as recommended.
Biceps Curl
This curls builds the front of the arms, the biceps. Stand with your feet shoulder width apart and your knees slightly bent. Step onto the middle of the resistance band with one or both feet. Grab the ends of the band with palms facing forward and elbows tucked into the sides. Flex at the elbows and curl the band up to approximately shoulder level. Lower to your starting position to count a single repetition.
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