Rubber exercising bands can provide your body with the same challenging workout as free weights. They are portable and easy to use. According to the American Council on Exercise, rubber band workouts can effectively develop muscular strength and endurance. You can perform a whole-body workout and design a whole-body workout routine using different exercises. Consider your personal goals for your workout and perform each exercise accordingly.
Leg Abduction and Adduction
The leg abduction and adduction exercises work your hip flexors and use your glutes and quadriceps as stabilizers. Start by standing behind a solid object, such as a chair, and stand with both feet inside the loop of the rubber hand. Place your hand on the stable object and engage your core to stabilize your spine. Shift your body weight to your supporting leg that is closest to the object, and softly bend the knee of your supporting leg. Flex the opposite foot out and away from your body, pulling on the rubber band in the process. Keep both your hips and shoulders stationary. Slowly return to starting position and repeat. Perform 1 to 2 sets of 5 to 10 repetitions and avoid slouching your back.
Tricep Extension
The tricep extension works your triceps while using your biceps and pectorals as stabilizers. Start by standing up straight with your feet hip-width distance apart. Engage your core to stabilize your spine and grasp the band at each end, placing one hand behind your back against your waist and the other at your neck level with your thumb pointed downwards. Keep your hand at your waist stationary and extend the band with the other hand, pulling your hand above your head by bending your elbow. Keep your shoulder stable and keep your hand directly over your shoulder. Slowly lower and repeat. Perform 1 to 2 sets of 5 to 10 repetitions.
Low Cable Deadlift
The low cable deadlift targets the major muscles in your pectorals, lower and upper back, glutes and legs. Place the middle of the band around a solid object such as a sofa leg and grasp both ends. Stand with your knees bent, and engage your core to stabilize your spine as you lean forward at a 45-degree angle. Exhale and press forward with your legs and raise your torso upwards, keeping your arms straight and hands underneath your shoulders. Stand upright and push your shoulders back, bend at your hips, and lower your back to starting position. Perform 2 to 3 sets of 10 to 15 repetitions with 1 minute rests between sets.
Shoulder Blade Squeeze
The shoulder blade squeeze works your trapezius and posterior deltoids while using your pectorals and anterior deltoids as stabilizers. Start with your feet shoulder-width distance apart and grasp the band at both ends so your hands are slightly wider than shoulder-width distance apart. With your palms facing the floor, bend your elbows and lift them to chest height. Expand your chest and push your shoulder blades together while keeping your lower body stationary and maintaining good posture throughout the exercise. Return to starting position and repeat. Perform 1 to 2 sets of 5 to 10 repetitions.
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