All age levels can use resistance bands to improve muscular strength, tone and endurance. Bands provide a convenient, easy-to-use and low-cost way to exercise during work, at home or in the gym. Remember to use smooth movements to prevent injury. As part of a strength training workout, aim for doing the exercises at least twice weekly for 10 to 20 minutes each time. Check with your doctor before beginning any new exercise regimen.
Seated Row
Resistance-band exercises can be used, while sitting, to strengthen neck, upper-body and shoulder muscles, according to the National Institute on Aging's Senior Health website. Doing a seated row involves sitting upright in a firm chair. Place your feet shoulder-width apart firmly on the floor, with the center portion of the band underneath your feet. Bring the band ends up to your sides and hold each end in a hand, with your palms facing inward. Slowly breathe in while lowering your arms beside your legs and relaxing your shoulders. Slowly exhale and bend your elbows while lifting your hands to your hips, as if rowing. Hold this position for 5 seconds. Slowly inhale and return to the original position. Repeat the motion 10 times, then relax 10 seconds. Repeat this exercise 10 times.
Band Squats
Increase your lower-body strength by doing squats with resistance bands, according to the American Council of Exercise. Stand upright over the center portion of the resistance band, with your feet shoulder-width apart. Have the resistance band underneath your foot arches and hold each end with a hand. Tightening your abdominals and looking straight ahead, slowly bend your knees and lower your body until your thighs are just above the parallel point to the floor. Do not lower your upper body so far that you cannot see your toes. Ensure that your heels stay on the surface and your body weight is supported by your ankles. Hold this position for 5 seconds. Slowly return to the upright, original position and relax 10 seconds. Repeat this exercise 15 times.
Upright Press
Doing resistance-band exercises can strengthen your chest muscles. Stand upright with your feet shoulder-width apart, then slightly bend your knees and tighten your abdominal muscles. Place the center portion of the resistance band behind your back at chest-level underneath your arms, bringing the ends forward to grab a hold. Gently bend your elbows to chest level, with your palms parallel to the floor. Slowly extend your arms in front of your body while keeping your wrists firm. Hold this position for 10 seconds, then slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times.
Leg Strengtheners
Include leg strengtheners in your resistance-band exercises. Stand upright with your feet shoulder-width apart. Loop the band and step inside it, placing the band around your ankles. Stand with your left side against a firm chair and hold onto the chair's back with your left hand. Tightening your abdominals, slowly lift your right leg to the side, shifting your body weight to your left foot. Hold this position for 10 seconds, then return to the original position. Relax for 10 seconds. Repeat this exercise 10 times. Turning your body so that your right side faces the chair, do the exercise again with your left leg. Keep your shoulders and upper body straight during this exercise.
Member Comments