You can step-up your workout by incorporating resistance bands into your fitness program. Resistance bands are very popular because you can grasp the band in different places to create more or less resistance during your workout and can move the band in many directions at varying degrees to work specific muscles.
Arms, Back and Shoulders
Secure the resistance band to a stationary object 2 ft. off the floor. Sit on the floor with your back straight, legs together and knees slightly bent. Lean forward, grasp the handles of the resistance bands with a fist-like grip and place your fists on the floor palm-side down. With your arms extended, tighten your abdominal muscles and slowly return your upper body to the erect position to begin the exercise. Take a deep breath. As you begin to exhale, bend your elbows and pull the handles of the resistance bands toward your body, as if rowing, until they touch your chest. Slowly, inhale and return your arms to the extended position. Perform this exercise 15 times.
Chest
Lie face-down on a mat with your arms at your sides and your legs extended. Place the resistance band across your mid-back and allow the ends to fall to the floor. Grasp the ends with your hands until the band is snug against your body. Bend your arms and place your hands on the floor next your chest. Perform a push-up with your arms, lifting your upper body off the floor. Maintain a straight line from your shoulders to your knees. Hold this position for three seconds. Lower your upper body to the start position. Perform this exercise 15 times.
Abs, Butt and Thighs
Lie on the floor with your legs bent and feet hip-width apart, flat on the floor and 12 inches from your butt. Press your heel into the floor and flex your foot until your toes point toward the ceiling. Place the resistance band across your hips and allow the sides to fall to the floor. Grasp the sides with your hands until the resistance band is snug against your body. Tighten your butt muscles and raise your hips upward until your body is in a straight line from your shoulders to your knees. Hold this position for three seconds and lower your hips to the start position. Perform this exercise 15 times.
Calves and Shin
Loop one end of the resistance band around a stationary object and the other end around the ball of your left foot. Sit on the floor with your left leg extended and move backward until there is enough tension in the resistance band to extend your left foot. Maintain the heel of your left foot on the floor, bend your right knee until your foot is flat on the floor and place your hands on the floor slightly behind you for support. Engage your ankle and pull the toes of your left foot toward you until they point to the ceiling. Slowly, return your foot to the extended position. Perform this exercise 15 times. Switch legs and repeat the exercise.
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