Stretch tubing may sound like something you'd find in bike tires or your swimming pool toys, but instead it is a useful exercise tool. Also known as resistance tubing or resistance bands, these colorful, pliant bands have several advantages for figuratively snapping you into shape.
Types of Tubing
Stretch tubing consists of long, rubberized bands that you pull, stretch and work with to create a resistance workout without weights or machines. They come in different colors, which usually indicate the level of resistance. The standard length for resistance bands is 48 inches long, which gives you plenty of leeway stretch. The bands work a variety of muscles in a number of exercises. They often come with handles, some of which swivel, so you can hold and loop them beneath your feet.
Benefits
Resistance bands are ideal for those days you simply cannot or don't want to get to the gym. They also work well while you're traveling, as they fit snugly into your luggage and you can do your workout anytime and pretty much anywhere. The bands are inexpensive and available at most stores that sell sporting goods.
How To Use
The bands give you much the same workout as free weights or machines, with exercises that work the same muscles. These include forward and side curls, squat presses, upright rows, chest lifts, triceps extensions, bench presses and kneeling crunches.
Anchor one end of the band beneath your feet or a sturdy, stationary object. Use your arms to pull on the bands, creating the resistance that will shape, tone and build your muscles. Think of the same exercises you do with weights or the machines at the gym, then hook up and use the resistance tubing to create the same effect. For instance, do forward curls by placing one end of the tubing beneath your foot and pulling up the other end with your arm, with your forearm at 90-degree angle from your body and your upper arm close by your side, the same way you perform a curl with weights.
Snappy Safety
Pulling on tubing with all your might does come with a few potential hazards. In addition to using a secure anchor, always check your bands before you use them. Look for any rips, tears, fraying, holes or other marring in the tube that could make it snap. Also, pick a grassy or carpeted area for your resistance tube workout, since concrete and asphalt can tear the tubing.
Upper Body Exercises
Some stretch tubing upper body exercises include the bench press, military press, biceps curl and triceps extensions, all done while standing. For the bench press, anchor the center of the tubing behind you and take a handle in each hand. Put your hands to your armpits and extend them fully in front of you, stretching the tube as far as you can, then move the handles back to your armpits. Stand in the center of the tubing for the military press, with a handle in each hand at your shoulders. Extend your arms above your head without arching your back, and then move the handles back to the starting position. Stand on one end of the tubing for both the biceps curl and triceps extension. For the curl, grab the handle with your hand down at your side. Slowly bend your arm at the elbow, hold, then bring it back down. Repeat with the other arm. Grab a handle behind your head for the triceps extension, moving your bent elbow next to your ear. Extend your arm straight up in the air, hold, then bring it back down. Repeat with the other arm.
Lower Body Exercises
Squats and kneeling crunches give your lower body a workout. Start your squat by standing with your legs shoulder-width apart in the center of the tubing. Take a handle in each hand and hold them by your shoulders. Squat your lower body as if you were about to sit down, keeping your back flat and your abdomen contracted. Stand back up and repeat. For the kneeling crunches, anchor the tubing behind you as you kneel on the floor. Grab one handle in each hand and hold them by your ears with your elbows tucked by your sides. Keep your elbows and arms locked into place as you bend forward at the waist, moving your head toward your legs. Move back into the starting position and repeat.
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