Training with resistance bands is one method of strength training. These bands often have a handle at each end, and are available in a range of resistance strengths. In general, resistance bands that are darker in color have a greater resistance and vice versa, according to MayoClinic.com. Before beginning your training, warm up and stretch your muscles for at least 10 minutes. Aim for 12 to 15 repetitions of each exercise for two to three sets, as recommended by the University of Kentucky.
Upper Body Workout
Step 1
Sit down on the floor with your legs extended in front of you and your back slightly bent. Wrap the middle of the resistance band around both of your feet and grasp one end of the tube in each hand. Pull steadily with both hands back toward your chest, squeezing your shoulder blades together. Return to your original position and repeat.
Step 2
Lie down and place the middle of the band underneath your upper back, near your shoulders. Grasp one end of the band in each hand and push away from your chest.
Step 3
Stand up and bend over slightly at the waist. Place the middle of the resistance band under both feet and criss-cross the band to grasp one end in each hand. Pull the bands outwards and up with both hands to about shoulder-height.
Lower Body Workout
Step 1
Secure one end of the band to a stationary object and the other end to your ankle. Stand up with your feet about shoulder-width apart. While keeping your hips level, bring your knee upwards to your stomach. Repeat with the other leg.
Step 2
Secure one end of the band to your right foot and the other to a stationary object. Starting with your feet shoulder-width apart, cross your right foot in front of you toward your left foot. Return to the original position and repeat, then perform this exercise with the other leg.
Step 3
Secure one end of the band to a stationary object close to the floor and the other end to your right foot. Lie down on your stomach; the band should be taut. Bend your lower leg upwards perpendicular to the floor, then return to the original position and repeat. Repeat this exercise with your other leg.
Tips and Warnings
- As you become more fit with these exercises, increase the resistance of the band.
Things You'll Need
- Resistance band
- Stationary object
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