Thera-Band exercises are designed to strengthen your extremities as well as your core muscles and neck. While Thera-Band exercises can strengthen the same muscles as free weights or barbells, they are low-impact, making them ideal for individuals with weak joints or who are recovering from injuries.
Triceps Extension
This exercise will strengthen your triceps as well as your upper back. Hold one end of a Thera-Band in your left hand and the other end in your right. With your back straight and knees slightly bent, extend your left arm to the ground. From here, bend your right arm at the elbow, placing your right hand directly behind your neck. Extend your right arm up toward the ceiling until it is fully extended. Slowly lower your right arm back to its original position, then repeat. After a set number of reps and sets, perform the exercise with your other arm.
Pec Fly
This will strengthen your pecs as well as your arms. Attach the middle of the Thera-Band to a static object and step a foot or two away from the object. Grab each end of the Thera-Band with one hand and stand up straight with your knees slightly bent. Extend your arms out to both sides, bending slightly at the elbows. From this position, bring both of your arms out in front of your body, stopping once both of your hands touch. Slowly bring your arms back to your original position and repeat.
Lunges
This Thera-Band exercise is designed to strengthen your quadriceps and abdominal muscles. Stand on the center of the band with your right foot evenly dividing the band in two. Grab an end of the band with each hand, simultaneously staggering your left leg behind your right. From this pose, bend your left leg at the knee until your knee touches the floor. Slowly rise up to your original position. Repeat the exercise with your left leg in front and right leg in back before stopping.
Skater Squats
This squat will strengthen your glutes as well as your lower abdominals. Place a Thera-Band on the ground and step on it with both feet. From here, grab an end with each hand, keeping your feet shoulder-width apart. Squat down, keeping your toes in front of your knees during the squat. Hold the squat for two seconds before rising up.
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