Resistance bands are multipurpose and inexpensive tools for exercise training. Train with resistance bands as you would with free weights and machines. They are particularly useful because they work the smaller stabilizer muscles that some methods of strength-training miss. Building strength in all of your muscles reduces your chances of injury and provides functional training.
Stretching
Like a yoga strap, a resistance band helps you to stretch. A band or strap wrapped around your foot or held in one hand lets you stretch your legs and upper body even when you are not flexible. It also helps you control your stretched limb so that you do not stretch too far or move out of alignment. An example is the lying hamstring stretch. Lie on your back with both legs straight and bring one leg straight toward your chest. Wrapping a band around the ball of your foot lets you pull the leg toward you, flex the foot and relax your upper body on the floor.
Core Training
Resistance bands strengthen your abs and core. Use a resistance band for exercises that you'd normally perform with a weight machine, such as cable rotations, diagonal woodchops and cable crunches. This lets you train your core muscles with resistance at home, rather than on machines at a gym.
Strength Training
Resistance-band exercises can strengthen the muscles of your body, including the arms, shoulders, back, chest and legs, by attaching the band to a door or using your feet to anchor the band. With a door attachment, you can perform exercises such as chest flyes, chest presses and rows standing up or sitting just as you would with a weight machine. You can also stand on the center of the band to anchor it to perform exercises such as lateral raises and bicep curls with the same motion as you would with dumbbells.
Assisted Exercises
A resistance band can give you support when doing bodyweight exercises like pullups and chinups. Instead of using a weight-assisted machine to do an assisted pullup at the gym, tie a resistance band to your pullup bar and place your knees onto the center of the band. As you begin the pullup, the band tightens toward the ends that are tied to the bar and helps you lift yourself up.
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