Resistance bands offer an alternative to using free weights or machines. They are portable, easy to use, inexpensive and you can use them at any fitness level. Exercising with resistance bands will strengthen muscles, improve balance and coordination and can help rehabilitate injuries. Combining resistance band exercises will give your entire body a thorough workout. Speak with your physician before beginning any exercise program.
Standing Rows
Using a resistance band to do standing rows helps strengthen your shoulder muscles. Begin standing rows by placing both feet on the resistance band, keeping them shoulder-width apart. Grasp the handles of your resistance band, one in each hand, with your palms facing your body. Slowly raise your elbows to your shoulders, using the muscles in your shoulders, not your wrists, to perform the lift. Hold the position for one to three seconds before returning your arms to the starting position. Start out doing one set of 10 repetitions, add more sets and repetitions as your muscles become stronger.
Side Waist Bends
Trim and tone the muscles of your waist by using a resistance band for waist bends. Start your side waist bends by standing on the resistance band, feet shoulder-width apart, knees slightly bent. Leave one handle of the band on the floor by your right foot as you grasp the other handle in your left hand. Extend your left hand over your head as you bend slowly to the right. Keep the movement controlled as you return to the upright position. Repeat 10 times and switch sides. Do one set of 10 repetitions on each side, adding more sets as you become conditioned to the exercise.
Deadlifts
Give your back muscles a good workout by doing deadlifts using a resistance band. Begin your deadlift by bending at the waist, staying parallel to the ground, as you stand in the middle of your resistance band. Place feet shoulder-width a part as you hold one handle of the band in each hand. Slowly raise your torso and assume a standing position, keeping your hips tucked under you. Return to the bended pose after a count of 1. Repeat deadlifts 10 times; add more repetitions as the exercise becomes easier.
Thigh Raises
Using a resistance band while doing thigh raises will help firm and strengthen the front of your thigh. Sit in a sturdy chair and tie the resistance band tightly around the leg of the chair; make sure the knot is secure before you begin the exercise. Place your foot in the handle of the band. Start with your knee bent and your foot flat on the floor. Lift your foot up and straighten the knee, hold the position for one to three seconds before you bend your knee and lower your foot back on the floor. Do one set of 10 repetitions, adding more sets as your thighs become stronger.
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