Training with stretch bands builds strength, enhances flexibility, and improves endurance. Lightweight and portable, stretch bands also offer versatility, with exercises tailored for specific muscle groups. When performing stretch band exercises, remember to keep the movements slow and controlled for maximum benefit. For added difficulty, simply reduce the length of the band in use to increase tension throughout the full range of motion.
Bicep Curl
For an effective bicep workout, stand with your feet in the middle of the stretch band. Grip each end of the band, making certain the band possesses tension even when your arms are straight down at your sides. Now bend your arms at the elbows and pull the band ends to your shoulders as if performing a bicep curl with a regular dumbbell. Remember to keep your elbows tucked to your sides at all times, using only your bicep to pull the band.
Overhead Tricep Extension
To work the muscles along the back of the upper arm, stand on one end of the stretch band and hold the other end in your hand. Bend your arm so your elbow is pointing straight towards the ceiling with your hand behind you. Now extend your arm straight up over your head, pointing your hand to the ceiling. This movement will strengthen the triceps muscles and tone the upper arm.
Push-up
A stretch band can be used to add extra resistance to a common push-up. With an end of the stretch band secured in each hand, drape the band across your upper back and assume the customary push-up position, facing the ground with your hands shoulder length apart and your legs positioned straight back behind you. Now perform a regular push-up, pressing your body off the ground against the stretch band. This exercise specifically targets the muscles of the chest, back, shoulders, and upper arms.
Upright Row
Place one foot over the middle of the stretch band and your other foot slightly behind you for balance. With an end of the band in each hand and your arms straight down at your sides, pull upwards, bending your elbows out behind you. Similar to rowing, the movement works the chest, shoulders, and biceps.
Leg Abduction
This exercise requires a chair to help maintain balance. Tie the stretch band into a loop and step inside, positioning it around your ankles. Now shift your weight to the leg closer to the chair, making sure to keep your abdominals tight and your posture erect, and lift the outer leg as far as possible to the side. For proper technique, keep the supportive leg slightly bent at the knee, while your hip and shoulder remain stationary. You may perform a variation by standing on the leg farther from the chair and lifting the near leg forward and across the support leg, leading with the heel.
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