Flex bands provide those who are on a budget, travel frequently or lack the space for exercise equipment with a viable strength-training option. Not only are flex bands portable and inexpensive, but they can also provide you with the same muscle toning and sculpting as free weights and exercise machines. There are a number of exercises that you can perform to get the most out of your flex bands.
Biceps Curls
Stand with your knees bent slightly. Use both feet to stand on the center of the band. Grab the ends of the bands using an underhand grip and allow your arms to hang down at your sides. Keep your elbows in closes. While keeping your head straight, squeeze your shoulder blades together and flex your elbows to curl the band until it reaches shoulder level. Lower your arms back to your sides and repeat for 10 to 12 repetitions.
Squats
Step onto the center of the flex band with both of your feet and space them to shoulder-width. Hold the handles of the band with both hands at shoulder level. Bend your knees, lean forward slightly and lower your buttocks toward the floor and enter a squat position while continuing to hold the handles level with your shoulders. Briefly hold the squat when your knees reach a 90-degree angle before returning to the starting position. Repeat for 60 seconds.
Lateral Rows
Step on the flex band with both feet positioned hip-width apart and bend your knees a little. With your palms facing one another, grab onto the ends of the bands. Bend your elbows slightly and let your arms hang to your sides. Simultaneously raise ends of the bands out to your sides until they reach shoulder height, keeping your elbows bent throughout the movement. Return to the start position and repeat for 15 repetitions.
Bent-Over Rows
Place the flex band under your right foot and step backward with your left. Bend over to a 45-degree angle, keeping your back flat as you bend. While keeping your elbows in close to your body, squeeze your shoulder blades tightly together and pull the bands up in the direction of your waist. Pause briefly and return to the starting position. Perform 10 to 12 reps.
References
- "Strength Band Training"; Phillip Page; 2010
- "The Resistance Band Workout Book"; Ed McNeely; 2006
- "Resistance Band Workout: A Simple Way to Tone and Strengthen Your Muscles"; Milligan James; 2004
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