Resistance bands provide an affordable and versatile workout. Their ability to supply resistance in all planes of movement makes them a perfect exercise tool for sculpting the female body and preventing female athletic injuries. Unlike free weights, bands provide resistance in both the concentric or lifting phase and the eccentric or return phase. Resistance bands also offer comfortable and efficient positions for working the hamstrings. Weak hamstrings have been linked to female knee injuries. Typical gym equipment, such as the hamstring curl, is often designed for men, who have longer legs. The inefficiency of this set-up means that women end up using less weight, which in turn magnifies the muscular imbalance. Using resistance bands can provide a supplementary hamstring workout.
Step 1
Place an ankle band around your ankles. Lie prone over a stability ball with your legs straight. Inhale to prepare. As you exhale, squeeze your butt and lift your right leg from the floor, keeping your pelvis pressed into the ball. Perform 12 repetitions, and then switch sides.
Step 2
Remain in the position used in step one. Lift the leg on the first count. Contract your hamstring and bend your knee on the second count. Straighten your leg on the third count and lower it to the floor on count four. Perform 12 repetitions. Keep your leg elevated on the last one. Slowly squeeze your hamstring and bend your knee, and then slowly straighten it. Perform 12 repetitions, and then repeat the sequence on the other leg. this sequence works the hamstrings and the gluteal muscles.
Step 3
Stand in an upright position, with your feet slightly wider than hip-width apart. Place an exercise tube under your right foot, and grasp both handles with your right hand. Place your left hand behind your head. Inhale to prepare. Exhale, bend at the waist and perform a side-bend to the right. Keep your hips on one straight line. Perform 15 repetitions, and then repeat on the other side. Toning the waist accentuates your curves.
Step 4
Place the tubing under your right foot and assume a lunge position by placing your right foot in front of your left. Hold both handles of the band with your left hand. Inhale to prepare. Exhale and bend both knees, while keeping your body in an upright position. Your left heel will lift from the floor. Simultaneously perform a row by bending your left elbow so that it moves behind your body. Actively squeeze your left shoulder blade against your right. Perform 12 repetitions, and then bring both handles up to your shoulders. Perform 12 lunges, and then repeat the sequence on the other leg. Developing your upper back makes your waistline appear smaller. Performing lunges can prevent injury.
Step 5
Place a resistance tube around your waist. Use the tubing attachment to secure the tubing to a stable object. Step away from the tubing, until it is taut. Maintain an upright posture and run in place for five minutes. Then, turn so that your back is against the tubing, and run backwards in place for another five minutes. Turn so that your right hip is against the tube. Keep your feet together and perform 10 jumps to the right. Be sure to land with your knees bent. Repeat to the left. These exercises are used by coaches to prevent injuries in female athletes.
Tips and Warnings
- Tubes and bands are affordable, so purchase a full set to provide varying resistance.
- Check the tubes for tears.
Things You'll Need
- Resistance tubes
- Resistance tube attachments
- Ankle bands
- Exercise mat
- Stability ball.
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