The word "bands" is used to describe fitness tools that are made out of durable rubber tubing. These gadgets come equipped with handles and a convenient door attachment to offer you many variations. When you use bands for fitness, you need to focus on doing exercises for all of your major muscle groups. This can enable you to stay fit when you do not have access to free weights or a gym.
Step 1
Lie face-up on the floor to do chest presses. Wrap the band under your upper back, bend your knees and place your feet flat on the floor. Grab a handle in each hand and push them up in the air and toward each other. Stop the handles an inch apart, lower them back down and repeat. You can also do these in an alternating fashion.
Step 2
Step on the center of the band with one foot to do lateral raises. Grab a handle in each hand and hold them in front of your thighs with your palms together and facing each other. Lift the handles up to your sides until your arms parallel the floor. Slowly lower them back to the starting point and repeat.
Step 3
Stand with both feet on the band in a wide stance to do bent-over rows. Grab a handle in each hand and bend over until your back forms a 60 degree angle to the floor. Let your arms hang straight down and pull the handles up by your sides. Squeeze for a second, lower the handles back down and repeat. Keep your elbows in tight against your sides for the whole exercise.
Step 4
Attach the band to the hinge side of a door at upper chest height to do triceps push-downs. Stand facing the door with your feet shoulder-width apart. Grab a handle in each hand and step back slightly to get some resistance on the bands. Keep your elbows in tight against your body and bend your elbows so your hands are in front of your chest. Push the handles straight down to the tops of your thighs and slowly bring them back to the starting point. Repeat for a set of reps. Make sure your upper arms do not move throughout the whole exercise.
Step 5
Execute a set of biceps curls. Stand on the bands with your feet shoulder-width apart. Hold the handles with an underhand grip at the sides of your thighs. Lift the handles up towards your chest and squeeze for a second. Lower the handles back down and repeat. Keep your upper arms tight against your sides the whole time.
Step 6
Squat with the band to work your legs. Stand on the band with your feet shoulder-width apart. Grab a handle in each hand and hold them up at shoulder height with your palms facing forward. Slowly lower your butt down towards the ground as if you were sitting in a chair. Stop when your thighs parallel the ground, stand back up and repeat.
Tips and Warnings
- Use bands that are challenging enough that you can do 10 to 15 reps in good form. Do four to five sets of each exercise and work out three times a week on alternating days.
Things You'll Need
- Exercise bands of varying strengths
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