Resistance bands are portable and inexpensive, and you can use them to work out your entire body. Similarly to rubber bands, they provide resistance and thus toning for your body as you pull and stretch them. Many of the band types possess handles, which you grasp while performing the exercises. Customize your workouts to suit your needs and interests by mixing and matching the workout exercises in this article. For all of these exercises, start slowly, gradually increasing to two or more sets of 15 repetitions. Remember to check with your health practitioner before beginning any exercise program.
Biceps Curl and Woodchop
For this workout, perform the biceps curl by holding one end of the resistance band in each hand at your sides and stepping on the middle of the band. Face your palms forward. Curl both of your hands up to your shoulders, then return to the starting position. For the woodchop exercise, hold an end of the band in each hand and step on the band with your right foot. Move your arms toward your right foot, making sure to keep your hands together. Then pull the band up while rotating your trunk area, as if you are chopping wood. Repeat the movement. After you have completed this exercise on the right side, perform it on the left side.
Pulldown and Squat
This workout starts with a pulldown, which works your upper body. Start by holding an end of the resistance band in each hand while standing with your feet shoulder-width apart. Lift your arms above your head. Pull the band to increase the resistance, and pull your left elbow to your left side. While doing this, lift your left knee to meet your left elbow. Repeat the pulldown on your right side. To perform the squat exercise, begin by holding one end of the band in each hand and standing on the middle of the band with your feet shoulder-width apart. Pull the band up to the height of your shoulders. Squat down by bending your knees, and return to the starting position.
Row and Chest Press
For the row exercise, first step on the resistance band with one foot, and step backward with your other foot. Then bend over from your waist and pull the resistance band as if you were rowing a boat. Return to starting position. For the chest press exercise, lie down on your back with the band under your band. Hold an end of the band in each hand. Press your left arm up in the direction of the ceiling. Return that arm to the original position, and repeat the chest press with your right arm.
Triceps Extension and Lunge
To complete the triceps extension, start by holding the resistance band in both hands at shoulder height. Hold your left arm in front of your chest and your right arm straight out in front of you. As you keep your right arm out in front, stretch your left arm to the back as far as you can. After returning to starting position, repeat the triceps extension on the other side. For the lunge, start with your feet shoulder-width apart. Step back about two feet with your right leg. Next, place one end of the band under your left foot, and hold the other end securely in your hands. Lower your body toward the floor as far as you can, then return to the starting position. Switch sides and repeat the exercise.
References
- "Fitness"; Tone Up With Resistance Bands --- Band Biceps Curl; Lindsey Emery
- "Fitness"; Tone Up With Resistance Bands --- Pull-Down; Jennifer Galardi
- "Fitness"; Tone Up With Resistance Bands --- Resist-a-Squat; Jade Alexis
- Sports Fitness Advisor: Resistance Band Exercises
- All About Arm Exercises: Best Resistance Band Exercises --- Arm Exercises with Resistance Bands
- Ask the Trainer: Resistance Band Exercises
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