Resistance bands are a portable, lightweight option for building strength. They provide the ability to vary the workout to prevent boredom, as well as work the muscles differently than other resistance options to avoid overuse injuries. One of the advantages of resistance bands is the ability to vary the tension. This allows you greater control over your workout. Resistance bands vary in size, shape and tensions.
Leg Exercises
Resistance bands provide additional challenge to leg exercises such as squats or lunges. Stand on a tubular band with your feet slightly wider than shoulder width. Hold a handle in each hand, lifting them up to shoulder level. Squat by bending the knees, shifting your weight on the heels and keeping your knees behind your toes. Tighten the abs and keep your chest lifted to support and protect the back. Then stand back up. If the squat is too difficult or you feel back strain, reduce the tension in the band by holding the handles lower. Leg abductions with bands is a nice alternative to leg lifts on the floor. Using a tubular band, stand on the band with your feet directly under your hips. Hold the handles, pulling them up to increase the tension. Lift one leg to the side balancing on the other other foot. If balance is difficult, you can use a chair. Do a set of 12 to 15 repetitions and then switch sides. Or you can do step-touches -- stepping side to side -- instead of single leg lifts.
Arms and Shoulders
Resistance bands work much the same way as weights do in upper body toning. Stand on a tubular band with a handle in each hand. With your arms down and wrists facing out, lift your hands toward your shoulders in a biceps curl. For triceps, lift the handles up until they are next to your waist with your elbows back. Push the handles back for a triceps kick-back. For shoulders and upper back, hold both handles with both hands down in front of your body. Pull the handles up toward your chin with elbows up for an upright row.
Core Exercises
Wood chopper is a great standing core exercise usually done with a low to medium weight. The resistance band offers greater challenge particularly at the top of the move when the band is at its tightest. Stand with one foot on a tubular band, feet wider than hip width. Hold the handles together in both hands. Turn your upper body toward the foot standing on the band, reaching your hands down while bending slightly at the knee. In a slow, controlled movement, turn your upper body to the other side, lifting the handles up across the body over the shoulder and straightening your legs. If you feel back strain, lay the band on the floor, stepping on it with both feet to keep the band from slipping and holding only one handle as you do the move.
Stretching and Flexibilty
If your muscles are tight, bands are an excellent tool to assist in stretching and gaining flexibility. For shoulder flexibility, hold the end of a band over your head with it falling behind you. Reach back and get a firm grip with the other hand. Alternate pulling the band up and down, letting each arm pull the other on a stretch. Repeat after reversing hand positions. Improve hamstring flexibility by lying on your back with one foot extended toward the ceiling. With the band looped around the extended foot, use the band to gently pull the leg toward you. Don't tug or pulse as this can cause the hamstring to contract. Instead, just pull until you feel tightness, then hold. Release and repeat with the other leg.
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