Resistance bands --- also called resistance tubing --- are made of lightweight material that builds the muscles in your body when stretched. Athletes often strength train with resistance bands at home or on lunch breaks and business trips. Consider some proven and effective resistance band exercises to get started. Attempt each exercise 12 times and add repetitions as you build more strength.
Biceps Curl
Begin by standing on the resistance band with the balls of your feet. Grip the handles of the band with your palms facing up. Slowly curl the band up by bending your elbow, which will trigger resistance. Try to keep your elbows close to your body during the upward movement for best results and avoiding swinging your arms. Slowly return to your original position. Add difficulty to the curl exercise by starting with your foot near the handle of the resistant band. Resist the urge to flex your wrist during the activity and instead keep your wrist rigid and straight.
Diagonal Woodchop
Start by looping the band beneath your left foot and grip either end of the band with a free hand. Place your hands together and then reach downward toward your left foot. Use a wood-chopping motion to bring the resistance band up and away from your body. Keep your feet stationary and rotate with your trunk. Repeat the woodchop by raising the band to the opposite side of your body.
Bent-Over Rowing Exercise
Begin by placing the band beneath your left foot and take a step back with your right foot. Bend forward with your back flat and stop once you reach a 45-degree angle. Stretch the resistance band upward toward your abdominal area and ensure that your elbows remain pressed close to the body. Squeeze the blades of your shoulders in toward your spine and perform a rowing motion with your arms.
Body Squats
Stand in the middle of the band and bend your knees. Place your feet shoulder-width apart. Grab the handles of the band and raise the band so that it rests halfway between your elbow and shoulders. Slowly move down with your body and bend with your ankles and knees, as well as your hips. Stop your movement once your knees reach a 90-degree angle. Return to your original position, which will create tension in your legs. Avoid the urge to arch your back during the squat exercise. Keep your knees centered over your feet during your downward movements and ensure your knees don't move past your toes or roll to the left or right. Beginners may find it difficult to reach a 90-degree angle, so move as low as your comfort level allows.
Resistance Band Considerations
Ask your doctor for input prior to starting any strength training routine with resistance bands, especially if you have a cardiac problem. Lighter colored bands are easier to stretch, while darker bands provide the toughest workout. Add more challenge to your resistance exercise by keeping the band as short as possible during your repetitions.
References
- Mayo Clinic: Video: How to Choose Resistance Tubing
- American Council on Exercise: Whole-Body Exercise Band Workout
- Mayo Clinic: Video: Squat With Resistance Tubing
- Sports Fitness Advisor.com: Resistance Band Exercises
- Mayo Clinic: Video: Biceps Curl With Resistance Tubing
- Mayo Clinic: Strength Training: Get Stronger, Leaner, Healthier
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