Elastic bands are versatile, portable and cheap training tools that are readily available from sporting goods stores. Elastic bands can be used singularly or in pairs to exercise the majority of your muscles and are available in a number of varieties including closed loops, elastic ropes with handles attached to either end and in rolls that can be cut to length. Always check your elastic bands for nicks and tears before use to avoid injury in case they should snap during your workout.
High Pulls
High pulls are a whole-body exercise that will elevate your heart rate and can be part of a circuit workout. Stand on the center of your band with your feet hip-width apart and hold the band in front of your hips with your hands close together. With straight arms, bend your legs until your hands are between your knees. From this position, extend your legs and simultaneously pull your hands up to touch the underside of your chin. Extend your arms, bend your knees and repeat.
Curl and Press
Working your biceps, shoulders and triceps at the same time makes the curl and press an efficient upper-body exercise. Stand with your feet together on the center of your band and grasp one end in each hand. With your hands by your sides, bend your elbows and curl your hands up to shoulder height. From this position, press your hands directly overhead to arm's length. Slowly lower your hands back to shoulder level, then back to your sides, before performing another rep.
Chest Presses
This exercise will tone and strengthen your chest, shoulder and triceps muscles. Securely anchor two identical exercise bands at waist height by tying them to a post or closing them in a door. Some bands come with door-anchors specifically for this purpose. Stand with your back to the anchor and grasp a band in each hand. With your arms bent and held at chest-height, walk forward to tighten the bands. Stand in a split stance for stability. From this position, press your arms forward to full extension. Slowly return to the starting position and repeat.
Squats
Squats are an effective lower body exercise using your body weight while holding weights in your hands or on your shoulders and using elastic bands. Stand on the middle of your band with your feet hip-width apart. Hold the ends of the band in your hands and raise them to shoulder level. Keep your hands close to your shoulders for the duration of this exercise. Bend your knees, push your butt back and descend until your thighs are parallel to the floor. Keep your heels down on the ground and push back up into the starting position. Continue for the desired number of repetitions.
References
- "The Resistance Band Workout Book"; Ed McNeely; 2006
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
- "Complete Home Fitness Handbook"; Ed Burke; 1996
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