If the thought of lifting hand weights or dumbbells intimidates you, consider strength training with resistance bands. The bands are made of stretchable rubber tubing or wide elastic and can fit into almost any budget. The American College of Sports Medicine says the bands were first used as a training exercise for older adults. Use your bands to perform some basic beginning exercises that work your arms, legs and shoulders.
Lateral Raises
The American Council on Exercise recommends lateral arm raises. The lateral raise works and strengthens your shoulder muscles. It can also help you increase the range of motion in your shoulders. Put your right foot on one end of the band and hold the other end of the band in your right hand. Keep your knees slightly bent, and lift your arm straight out from your side. Stop when your arm is about parallel to the floor. Hold for one second and lower. Repeat 20 times and switch to your left hand. Use thicker bands as you get stronger.
Arm Curl
Arm curls are a basic strength training exercise that are easy to perform with bands. Your will develop your bicep muscle, located on the front of your upper arm, when you consistently do arm curls. Your bicep muscle is a flexor muscle, which contracts when you bend your elbow. Perform an arm curl by standing on the center of your band with your feet slightly apart. Hold each end of the band in your hands with your hands down by your sides. Start with your palms facing forward and lift your hands towards the ceiling, until your biceps are almost touching your inner forearms. Slowly lower your hands back down and repeat 20 times.
Tube Walk
If you can take steps to the side, you can perform the tube walk. Similar to side steps in aerobics, adding a resistance band to side steps increases the difficulty and works your abdominal muscles, buttocks and thighs, says "Fitness" magazine. Place your feet shoulder-width apart and stand on your band. With your right hand, hold the end of the band coming up from your left foot. Make an X by holding the end of the band under your right foot with your left hand. Hold the band ends at hip level. Lift your right foot up and step to your right. You will feel the pull in your thighs. Bring your left foot towards you right foot and step right again. Take 10 steps in each direction.
Squats
Squats are a basic exercise that develop your leg and buttock strength. They are recommended by the University of Kentucky in their General Resistance Band Training publication. Perform squats by standing on your band and holding the ends. Raise your arms up until your hands are on either side of your chin and your upper arms are parallel to the floor. Keep your back straight, and squat down. Squat as far as you are comfortable. Tighten your buttock muscles and lift yourself back up. Repeat five to 10 times. Remember to breathe as you perform the exercise.
References
- American Council on Exercise: Whole-Body Exercise Band Workout
- TeensHealth: Muscles and Movement
- "Fitness": Tone Up With Resistance Bands!
- University of Kentucky: General Resistance Band Program
- American College of Sports Medicine: Selecting and Effectively Using Rubber Resistance Band Resistance Exercise
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