If you're new to exercise, resistance bands can be a great way to start. According to the American College of Sports Medicine, resistance bands provide a "bell curve" exercise routine. When you lift the band through the initial phase of the exercise, you work against light resistance, but as you continue the movement, the resistance gradually increases. Finally, as you reverse the movement, the resistance in the band decreases again. This bell-curve builds strength while providing beginners with the chance to become familiar with basic strengthening exercises. Consult your doctor before starting this or any exercise regimen.
Triceps Extension
Choose a flat, wide resistance band. Hold the resistance band in your left hand a few inches from the bottom of the band. Extend your left hand directly over your head and bend your elbow so that the band hangs down your back behind your head. Reach behind your back with your right arm and grasp the other end of the band, pulling the band between your hands taut. From this position, steadily straighten your left arm, extending your elbow over your head while pulling the band upward. At the height of the extension, reverse the movement and steadily lower the band back to the starting position. Repeat the exercise 12 to 15 times.
Hamstring Curl
Stand behind a sturdy chair so you can use the back of the chair for balance. Wrap a flat, wide band around your angles and tie the band, leaving about four inches of band between your feet. Stand behind the chair and hold onto the back, shifting your weight to your left leg. Step back slightly with your right leg, balancing your toe on the ground. Bend your right knee, pulling against the resistance of the band and lift your foot until your knee forms a 90-degree angle. Reverse the movement and return your right foot to the floor. Repeat 12 to 15 times before switching to the other leg.
Resistance Band Row
Sit on the ground and extend your legs out in front of you. Hold the ends of a long, flat resistance band in each hand. Wrap the center of the band around the arch of your feet. Sit up straight, and hold your hands out in front of you in fists, choosing either a horizontal or vertical fist position. Pull back on the bands, bending your elbows as your squeeze your shoulders together. When your upper arms come in line with your back, reverse the movement and return the band to the starting position. Continue the exercise, repeating the movement 12 to 15 times.
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