Sometimes you just can't get to the gym. Elastic resistance bands take away your excuses for not exercising. These lightweight, budget-friendly and versatile exercise devices come in different shapes, sizes and levels of resistance. The elastic exercise band's ability to facilitate movements in all planes of motion makes it an effective tool for muscle toning and sport-specific training.
Squat Row
The squat row works your leg, gluteal and upper back muscles. Stand upright at the center of a resistance tube and hold each handle with each hand. Begin the exercise with your arms straight and your palms facing your body. Bend both knees and sit back into a squat. Remain in the squat, pull back your elbows and squeeze an imaginary pencil between your shoulder blades. Straighten your arms, perform three more rows, then straighten your legs and return to the starting position. Perform the sequence for eight repetitions.
Abductor/Adductor
To work your abductor or outer thighs, stand on the tubing and bring the handles up to your shoulders. Take a big step to the right and bring your left foot in to meet it. Take eight steps to the right. Repeat in the opposite direction and perform the entire sequence four times. For your inner thighs, fold the band in half, place the center of the band under your left foot and hold both handles with your right hand. Place your left hand on a chair for balance and cross your right foot in front of your left, positioning the sole of your right foot against the band. Start with your knee slightly bent, contract your right inner thigh, and push against the band to straighten your leg. Perform 10 repetitions on each side.
Glutes and Delts
This shoulder and gluteal exercise also poses a balance challenge. Thread one handle of the tubing into the other and make a loop. Place the loop around your right ankle and position your left foot in front of your right. Step on the band with your left foot and hold the band handle with your left hand. Stand upright and contract your abdominal muscles to maintain balance. Contract your gluteal muscles and lift your right leg behind your body. Simultaneously raise your left arm to shoulder height. Keep your elbow straight but relaxed. Perform 10 repetitions on each side.
Abdominal Exercise
Sit upright on an exercise mat with your knees bent and your feet flexed. Wrap a wide, flat band around your feet, crisscross the band and hold each end with each hand. Bend your elbows, contract your abdominal muscles and round your back, rolling back until your shoulders touch the floor. Straighten your arms and return to the starting position. Perform 10 repetitions. On the last repetition, keep the band around your feet and lie flat with your legs lifted and straight at a 90-degree angle. Press your lower back into the floor and lower your legs, only as low as you can go without arching your back. Perform 15 repetitions.
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