Bell resistance bands are a premium brand of exercise bands that have rubber-coated handles for your comfort and safety while exercising. You can use them in a variety of ways to tone different areas of your body, like your thighs, arms and chest. Bell resistance bands are color-coded according to the amount of resistance. A yellow band is light resistance, red is medium and green is considered heavy. Choose the resistance level you're comfortable with, and work your way up to a higher resistance level as you progress.
Squat: Glutes
Step 1
Stand with your feet shoulder width apart. Reach down and loop the resistance band under your feet so that you're standing on the center of it.
Step 2
Grip the sides where you're most comfortable, remembering that the lower you grip the band with your hands, the more challenging the workout will be. Let the handles fall to the sides if you are gripping below them.
Step 3
Bring your hands underneath your chin, pulling the band taut, and sit back into a squat, pulling on the bands as you come back to your starting position. As you stand, the band will tighten, giving you resistance to tone your glutes. Do 15 repetitions per set.
Bicep Curls
Step 1
Stand with your feet shoulder width apart, or sit in a hard-backed chair.
Step 2
Fold the exercise band in half, slide your left hand into the crease in the middle of the band and place it down by your belly button. Your right hand will grip the band at the handles.
Step 3
Bend your right elbow to a 90-degree angle at your side, tucked in close to your ribcage.
Step 4
Curl your forearm toward your shoulder, touching your fist to it, holding for 3 seconds and releasing back to your starting position. Adjust the resistance by gripping the band with your right hand closer to the center.
Step 5
Complete 15 reps before switching to your right hand stabilizing the band and your left hand performing the curl.
Standing Wood Chop: Midsection
Step 1
Stand with your feet shoulder width apart, and loop the band in half. Stand on the band with your left foot only.
Step 2
Grip the handles with both hands down by your left thigh, and in one smooth motion bring your arms across your body and to the right shoulder. Hold for 3seconds, and then lower your arms back down, without jerking or snapping. You should feel the pull in your obliques.
Step 3
Complete 15 reps and then switch the band to your right foot, pulling to the left.
Inner Thighs
Step 1
Wrap your Bell resistance band handles so that the band makes a loop. Tie a smaller loop for a more challenging exercise.
Step 2
Get a straight-backed chair, and place the loops around both legs, as you hold onto the chair for balance. Shimmy it up until it rests just between your knees and ankles.
Step 3
Stretch your right leg out to the right side, as far as you can comfortably go, 15 times, and then cross it over and stretch it over your left leg as far as you can comfortably go 15 times. You should feel fatigued in your thigh. Switch legs and repeat.
Member Comments