Lightweight and portable, resistance bands provide a workout at home, in the gym or while traveling. These “rubber bands on steroids,” as described by the Family Education website, can help strengthen and tone muscles in nearly all areas of the body. Although getting ripped with resistance bands is possible, you must first identify the exercises that effectively challenge your body.
Develop a fitness schedule to match your daily and weekly obligations. As with any type of strength training, you should allow at least a day between workouts on the same muscle group. An example of a safe fitness schedule involves exercising the upper body on Mondays and Wednesdays and the lower body on Tuesdays and Thursdays.
Choose resistance bands with the correct amount of resistance for your physical condition and fitness needs. For each exercise, select the resistance band that allows you to do between eight and 10 repetitions. If you can do more than 10 repetitions with ease, choose a higher resistance. If you cannot do at least eight repetitions, select a lighter band.
Work out your upper body. Stand on the middle of the band and hold one end of the band in each hand. Curl up toward your chest to exercise the biceps or extend your arms behind you to exercise the triceps. Wrap the band behind your back and stretch your arms out in front of you to engage the chest muscles. Perform three sets of eight to 10 repetitions.
Work out your lower body. Tie the ends of the band together and loop the circle around your ankles. While standing, push against the resistance band as you extend the left leg in front of you, to the side and behind you before repeating on the other side. Perform three sets of eight to 10 repetitions.
Although you can use the bands on larger muscles groups, it will take a significant amount of time and effort to get “ripped” in these muscles simply through resistance band exercises.
Assess your short-term results at the end of a two or three-week trial period. If necessary, make changes and select new exercises. For example, if your shoulders do not feel sore after exercising them for a few weeks, select new shoulder exercises. Continue adjusting exercises and resistance bands as necessary.
In conjunction with strength training, perform cardiovascular exercise for at least 30 minutes per day most days per week.
Inspect bands for tears, cracks and weak or brittle areas. If you notice any flaws, do not use the resistance band.