Flat exercise bands are a type of resistance training tool that can be used for almost any strength training exercise. In fact, most exercises you can perform with resistance tubing you can perform with flat exercise bands. When using resistance bands the exercise becomes more difficult at the apex of the movement -- just like a rubber band gets tighter when you stretch it. One of the advantages of flat resistance bands is that they're easy to twist and tie, allowing you to easily adjust exercises and resistance level.
Chest Press
When you perform the chest press exercise, choose an exercise band with a higher resistance level to work the larger muscles of your chest. Sit upright in a chair and wrap the band around your back, just beneath your shoulder blades. Grasp the loose ends in your hands so that when your elbows are bent at a 90-degree angle next to your body, you feel tension in the band. From this position, press your arms forward in front of your body and straighten your elbows, pushing against the band's resistance. Return to the start position and repeat 10 to 12 times.
Skater Squats
The skater squat exercise will target the major muscle groups of your legs including your quads, butt and hamstrings -- but will also engage your hips more than a traditional squat. Stand on top of a flat resistance band with your feet shoulder-width apart and knees slightly bent. Grasp the ends of the band in each hand while keeping your arms down at your sides. Adjust the resistance by pulling the band taut. Step to the right as far as you can with your right foot, pushing the outside of your right leg against the band's resistance. When you place your right foot back on the floor, tip your hips backward, performing a squat. Stand up and return to the starting position. Repeat, but this time step out to the side with your left foot. Continue alternating sides until you've performed 10 to 12 squats leading with each leg.
Lat Pull Down
The lat pull down with a resistance band will mimic the movement of the exercise performed on a traditional machine, targeting the muscles of your upper back. Stand with your feet shoulder-width and your knees slightly bent. Extend your arms over your head, grasping an exercise band with both hands so that your hands are positioned slightly wider than shoulder-width apart. It's okay if excess band hangs down to the sides. When you're ready to start the exercise, simultaneously pull your arms straight out to the side and down to shoulder-height, squeezing your shoulder blades together as you lengthen the exercise band in front of your chest. Return your arms to their overhead position and repeat 10 to 12 times.
Resistance Band Bridge
The resistance band bridge will target your butt, hamstrings and core. Lie on your back with your knees bent with the resistance band draped over your hips. Place your hand by your sides and grip the band close to your body so that it's resistance feels taut over your hips. Push your hips up off the floor against the resistance of the band until your body forms a straight line from your knees to your shoulders. Hold for three to five seconds, then lower your hips to the floor. Repeat 10 to 12 times.
Member Comments