Resistance band exercises are slow, controlled motions that can benefit just about any portion of your body. Bands come in a variety of resistances which allow for anyone -- from beginners to advanced exercises -- to reap the rewards of a resistance band workout. Since resistance bands are small and compact, you can complete a resistance band workout virtually anywhere.
Bicep Curls
Bicep curls are designed to strengthen your biceps as well as the rest of your arms. Place the middle of the resistance band underneath the balls of your feet. Secure the loose ends of the resistance band by wrapping one end around each hand. Stand with your back straight and your feet shoulder width apart and position your arms at your sides. Bend your arms at your elbows and raise your hands in the direction of your shoulders -- the palm side of your hands should be facing outwards. Slowly return yourself to the starting position and repeat. Complete one set of 10 repetitions. As this exercise becomes easier for you, you can opt to choice a resistance band with a higher resistance.
Tricep Extensions
Tricep extensions strengthen your triceps as well as increase flexibility in your elbows. Place one end of the resistance band underneath your right foot. Wrap the other end of the resistance band around your right hand. Raise your right arm straight in the air then bend your elbow so that your hand is nearing your ear. Slowly straighten your arm out again so that your hand is reaching for the ceiling. Lower and repeat. Complete one set of 10 repetitions of this exercise and then complete another set of 10 for your left arm.
Lying Hip Abduction
A lying hip abduction is designed to strengthen your hips and legs. Sit on the ground with your legs together. Tie your resistance band in a loop and position in just above your ankles. Lean backwards, using your hands to support your body and hold you up. Extend your legs out fully in front of your -- they should be about 2 ft. off of the ground. Slowly move your ankles apart as far as you can comfortably move them. Hold this position for a few seconds and then bring your legs back together. Complete one set of 10 repetitions of this exercise.
Crunches
Resistance bands can also be used to work your core muscles -- abdominals. Loop the center of your resistance band around a fixed point -- the leg of a table or chair -- and tie a knot in it. Lay on your back with your knees bent and your feet flat on the floor. Loop each end of the resistance bands around each one of your hands. Your hands should be near your ears with your elbows bent. Use your abdominal muscles to pull your shoulders and head off of the ground. Keep your arms in the starting position. Slowly lower yourself back to the ground and repeat. Complete one set of 20 repetitions.
References
- National Academy of Sports Medicine: Essentials of Personal Fitness Training; 2008
- Sports Injury Clinic: Resistance Band Exercises
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