Rubber ropes, better known as exercise bands or resistance bands, are a versatile workout tool. With a little creativity, you can use a rubber rope to replicate almost every free weight or resistance training exercise. Rubber ropes are portable and light, making them ideal if you are a frequent traveler or prefer to work out at home. They also represent good value compared with more expensive free weights and resistance machines.
Seated Row
This exercise works your upper back, lower back and biceps. Sit on the floor and loop your rubber rope around your feet. Keep your knees slightly bent and sit straight while holding one end of the rope in each hand. Keep your upper body still and pull your hands into your lower ribs. Extend your arms to return to the starting position. The number of repetitions you perform will depend on the strength of your rubber rope, but you should ensure that you can feel the exercise in the muscles of your back and arms before stopping.
Overhead Press
Pressing your arms overhead uses your shoulder and triceps muscles of the back of your upper arm. Stand on the middle of your rubber rope and take an end in each hand. Raise your hands to shoulder level. Bend your knees slightly and tense your abdominal muscles to support your spine. Extend your elbows and shoulders to press your hands overhead to arms' length. Slowly lower your hands back to shoulder level and repeat. Do not arch your back while performing this exercise as that may lead to injury
Biceps Curls
Your biceps are the muscles on the front of your upper arms that are responsible for flexing your elbows and turning your hands palms-up --- a movement called supination. Stand on the middle of your rubber rope and take an end in each hand. Keep your elbows tucked into your sides and bend your elbows to raise your hands to shoulder level. Slowly lower your hands back to arms' length and repeat.
Squats
Squats work out your lower body, particularly your butt and thighs. Although squats can be performed without any exercise equipment, a rubber rope makes the exercise more challenging. With your feet hip-width apart, loop your rubber rope under your feet and grasp an end in each hand. Raise your hands to shoulder level and hold them there. Keeping your arms fixed at shoulder level, push your hips back and bend your knees until your thighs are parallel with the floor. Extend your legs to stand up and return to the starting position. Keep your abdominal muscles tight throughout this exercise to stabilize your spine.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- "Strength Band Training"; Phil Page and Todd Ellenbecker; 2004
- "The Resistance Band Workout Book"; Ed McNeely; 2006
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