Resistance bands are light-weight and effective alternatives to hand-held weights for building strength. They are portable and offer the ability to work the muscles differently than traditional weights. Resistance bands come in a variety of shapes and tensions. Tubular bands look like jump ropes with handles on the end. Loop bands are small circular bands about a foot in diameter. In most cases, yellow and green bands offer the least resistance, red bands are medium resistance and blue is the most challenging.
Lower Body Stregnth
Resistance bands can offer additional challenge to traditional lower body exercises such as squats. Standing on a tubular band, hold the handles and pull them up to shoulder level. Bend the knees to squat as you normally would. Be sure to tighten the abs to provide additional support to the back as the additional tension can put stress on the back. If the band feels too tight, you can decrease the tension by holding the handles next to your hips. Another lower body exercise is the leg abduction. You can use either a tubular or loop band. With the tubular band, stand on the band and pull the handles up until there is tension. Then extend one leg to the side, alternating from side to side, or doing a full set of 12 to 15 repetitions before switching legs. With a loop band, put the band around the lower part of the legs. For balance, stand next to a wall or place a chair next to you. Lift the outside leg for a set and then turn to do the other leg.
Upper Body Strength
The band can be used to work the upper body much in the same way weights are used. Standing on a tubular band, hold a handle in each hand. With hands at the side, wrists facing away from the body, bend the arm at the elbow pulling the band towards the shoulder in a bicep curl. Move your arms to the side and lift outward to do lateral raises. Another exercise is to stand with one foot forward with the band under the foot and a handle in each hand. Bend at the hips, not the back and pull the handles towards your waist as you pull your shoulder blades together for a bent-over row.
Core Stregth
Because of the tension tube bands provide, many exercises done with the band will engage core muscles for additional strength training. But the band can also be used to target core muscles as well. Stand with your feet slightly wider than hip width apart. Loop the band under one foot and hold the handles in both hands together. Turn your torso toward the foot with the band, bending slightly at the knee and hip (not the back), reaching down with the handles by your knee. Then in a slow controlled movement, pull the handles up and across the body over the shoulder, straightening your legs and turning the torso to the other side. Do a set of 10 to 12 and then switch sides.
Stretching
Bands can assist in stretching as well, particularly if you're not very flexible. Stretch your hamstrings by laying on your back with one foot on the floor and knee bent with the other foot extended toward the ceiling. Loop the band on the foot that is extended and gently pull the leg toward you for a stretch. Improve shoulder flexibility by holding one end of the band overhead letting the band fall behind you. Reach back with the other hand to grab the opposite end of the band. Gently pull the band up, letting it pull the other arm up into a stretch. The with the other hand, pull the band down, letting it stretch the other shoulder. Reverse hand positions and repeat.
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