Exercises using thera bands will help you strengthen your muscles as well as tone your body. While some weight lifting exercises cannot be simulated with a thera band, the majority of muscle building exercises can be performed with a thera band. In addition to reducing the amount of impact placed on your joints and muscles, thera bands can also be used to help you stretch out your tendons and help prevent injuries before vigorous exercise.
Thera Band Squats
This thera band exercise will strengthen your quadriceps, biceps and lower torso. Divide your thera band evenly by stepping onto the center of it with both of your feet. With your knees slightly bent, grab an end of the thera band with each hand and assume a basic squat position. Keeping your back straight, lift up on the thera band, keeping your arms bent at the elbows and hands just under your chin as you raise up. Lower yourself back down and repeat until fatigued.
Overhead Tricep Extension
This thera band exercise will strengthen your tricep muscles. Step on one end of the thera band with your right foot and hold the other end of the band with your right hand. With your back straight and knees slightly bent, bend your right elbow so it is pointing the sky and your hand is facing down towards the floor. From this position, extend your forearm up until your arm is fully extended. Slowly lower your arm down and repeat with both arms before completing the exercise.
Bent Over Rows
This thera band exercise will strengthen your biceps and triceps. Stand up straight with your left foot in front of your right foot. Place the center of the thera band under your left foot and grab the ends of the band with each hand. Angle your back forward so that it is at a 45-degree angle with the ground. Extend both of your arms down towards the ground and pull up on the thera band, bending at the elbows until your upper arms are level with your shoulders. Repeat until fatigued.
Tricep Push Up
This thera band exercise will strengthen your triceps as well as your chest and abdominal muscles. Start in a push-up position with both knees down on the ground and your arms extended towards the floor. Your arms should be even with your shoulders in this position. From here, take a thera band and wrap it around the small of your back, placing both hands under the ends of the band. Return to your original position and perform a push up, pushing against the resistance of the band and holding for four seconds. Repeat 10 times before finishing.
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