Originally used in nursing homes for physical therapy and rehabilitation, resistance bands have become an effective piece of strength training equipment. Cost effective and ideal for limited space or travel, resistance tubing allows you to perform a variety of exercise that target your entire body. Most resistance bands are available in a variety of colors, which indicate the difficulty level of the band. The thickness of the band also indicates the level of resistance.
Lateral Raises
Lateral raises strengthen your shoulders, arms and upper back through abduction and adduction. To perform lateral raises, stand on the middle of the band with one end or handle in each hand. Start with your hands by your sides and turn your palms in to face your legs. Slowly lift your arms out until they form a "T" at shoulder level, then gently lower them down. Perform one to two sets of 10 to 15 repetitions.
Bicep Curls
To perform bicep curls using a resistance band, start by standing on the center of your band with an end or handle in each hand. Keep your chest up and your elbows close to your ribs as you perform the exercise. Bend at the elbow and raise your hands to your shoulder, then slowly lower them back down. Repeat for 10 to 15 repetitions. You can also perform bicep curls by alternating your arms.
Upright Row
Upright rows work your shoulders, biceps and upper back. Begin by standing on the middle of the band with an end or handle in each hand. Turn your palms toward your body and place your hands slightly in front of your hips. Slightly bend your knees and keep your chest raised. Drawing your elbows toward your shoulders, pull the band until your hands are beneath your chin and your elbows are above shoulder level. Hold the exercise for one second, then slowly return to starting position. Repeat for up to 15 repetitions.
Squats
Squats target the muscles of your lower body, including quadriceps, hamstrings, calves and gluteus maximus. Stand on the middle of the band with your feet shoulder-width apart. Hold an end or handle in each hand and bring your hands up to shoulder level with your elbows out to the sides. Hold the band at shoulder height and slowly lower into a squat position, bringing your thighs parallel with the floor. Push through your legs to return to starting position and repeat. Perform one or more sets of 10 to 15 repetitions.
Lunges
Lunges work several muscles in your lower body, including your hamstrings, quadriceps, calves and hip flexors. Start with your feet shoulder width apart. Step on the resistance band with your left foot and hold an end or handle in each hand. Bend at the elbows and hold the ends of the band at waist height. Step back with your right foot into a lunge position. Your feet should be in a staggered stance with your head and back in neutral alignment with your spine. Slowly bend your knees until your left thigh is parallel with the floor, then straighten your legs to return to start. Repeat with the right leg forward. Perform 10 to 15 repetitions.
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