Flexible tubes, also referred to as resistance bands, are strong lengths of rubber, usually attached to handles. They can be used in place of free weights to provide resistance and build muscles. They are easy to store and carry, making them an ideal piece of exercise equipment. Flexible tubing exercises are appropriate for all fitness levels and are available in various tensions and sizes.
Squats
Add resistance to squats and work the leg and back muscles more intensely. Start by standing upright and placing one long band under your feet and one handle in each hand. Keep your feet shoulder-width apart and pull the bands up to your shoulders. Bend your knees and lower your torso, keeping your back as straight as possible, continuing to hold the ends of the tube up at your shoulders. Stand back up and repeat 20 times.
Rows
Work your triceps and upper back with flexible tubing rows while continuing to stand with the tube under one foot. Step back about six inches with your other foot and grab both ends of the tube. Lean slightly forward and pull up on the band. Bend your elbows as you pull up to shoulder height. Release and continue to pull it up about 20 times. Repeat on the other side. Perform rowing while seated on the floor and placing the tube over one foot.
Woodchops
Place the resistance band under one foot and hold handles in both hands. Keep your hands close together as you lean towards your foot. Pull up and over the opposite shoulder as if you were chopping wood. Let the band lower and repeat 20 times. Switch sides and repeat.
Triceps extensions
Use the band to target your triceps by holding the rubber tube in your right hand as you raise and hold it behind your head. Reach around and grab the other end of the tube with your left hand behind your back. Pull your left hand down to your hip and hold it still. Pull up with your right hand and let it release. Repeat 20 times, and then switch sides.
Bicep curls
Replace free weights with a resistance band to build your bicep muscles. Stand with the bands under both feet and feet spread about shoulder-width apart. Leave your knees slightly bent as you grab a handle in each hand. Continue to stand straight as you flex your elbows and curl the handles up towards your chest. Let your hands return to start and repeat 20 times or more.
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