Using exercise bands for strength training provides an ideal workout for toning and sculpting muscles. Bands come in different levels of intensity, which are measured by the thickness of the elastic. This makes them an effective tool for both the beginning exerciser and for advanced weightlifters. They can be used to work nearly every muscle in the body.
How to Use a Band
Follow a few guidelines to make your exercises safe and effective. Choose a band that fits your fitness level. Companies differ, but many classify the bands by color. A stronger band makes for a more challenging workout, and you will feel the difference in the thickness. Inspect the band to be sure there are no damages or tears.
When holding the band, use a light, relaxed grip. When your foot is holding the band in place, be sure the band is securely under your foot and not just under your arch, where it could slip out.
When you return to the starting position for an exercise, the band should be slightly taut and not sagging, to keep resistance on the muscle at all times. Perform 15 to 20 repetitions of the exercises you choose and one to three sets.
Upper Body
To do a chest press, place the band around your upper back, tucking it up under your arms and grasping the ends in each hand about shoulder level. Press your arms out in front of you and slowly bring your hands together as if in a hugging motion. Slowly return to start and repeat.
For a seated row, sit on the floor with your legs extended straight out in front of you. Loop the band around your flexed feet, and grasp the ends in each hand. Sit up straight with arms extended. Slowly pull the band towards your body, bending your elbows and keeping them close into your sides. Pull the band to your stomach and slowly release to the starting position. Repeat.
For the shoulder raise, stand with your right foot on one end of the band and the other end in your right hand. Raise your arm straight out in front of you, up to shoulder level. Lower, then raise it out to your side, to shoulder level. Return to start and repeat the exercise. Switch sides and perform the exercise with your left arm.
Lower Body
Perform squats by standing on the band, with your feet hip width apart. Grasp the ends of the band in each hand. Hold the ends at either hip level or shoulder level. Sit back, keeping your knees behind your toes as if sitting back in a chair. Try to lower until your thighs are parallel to the ground and stand back up. Repeat.
For the outer thigh press, lie on your back on the floor. Raise your legs into the air above you so that your legs are straight and at a 90-degree angle with your hips. Flex your feet and wrap the band around the soles, grasping an end of the band in each hand. Holding the band, rest your hands near your stomach. Start with your legs together and then press the legs out, making them into a V-shape. Bring them back to the center and repeat.
How to Use a Band
Follow a few guidelines to make your exercises safe and effective. Choose a band that fits your fitness level. Companies differ, but many classify the bands by color. A stronger band makes for a more challenging workout, and you will feel the difference in the thickness. Inspect the band to be sure there are no damages or tears.
When holding the band, use a light, relaxed grip. When your foot is holding the band in place, be sure the band is securely under your foot and not just under your arch, where it could slip out.
When you return to the starting position for an exercise, the band should be slightly taut and not sagging, to keep resistance on the muscle at all times. Perform 15 to 20 repetitions of the exercises you choose and one to three sets.
Upper Body
To do a chest press, place the band around your upper back, tucking it up under your arms and grasping the ends in each hand about shoulder level. Press your arms out in front of you and slowly bring your hands together as if in a hugging motion. Slowly return to start and repeat.
For a seated row, sit on the floor with your legs extended straight out in front of you. Loop the band around your flexed feet, and grasp the ends in each hand. Sit up straight with arms extended. Slowly pull the band towards your body, bending your elbows and keeping them close into your sides. Pull the band to your stomach and slowly release to the starting position. Repeat.
For the shoulder raise, stand with your right foot on one end of the band and the other end in your right hand. Raise your arm straight out in front of you, up to shoulder level. Lower, then raise it out to your side, to shoulder level. Return to start and repeat the exercise. Switch sides and perform the exercise with your left arm.
Lower Body
Perform squats by standing on the band, with your feet hip width apart. Grasp the ends of the band in each hand. Hold the ends at either hip level or shoulder level. Sit back, keeping your knees behind your toes as if sitting back in a chair. Try to lower until your thighs are parallel to the ground and stand back up. Repeat.
For the outer thigh press, lie on your back on the floor. Raise your legs into the air above you so that your legs are straight and at a 90-degree angle with your hips. Flex your feet and wrap the band around the soles, grasping an end of the band in each hand. Holding the band, rest your hands near your stomach. Start with your legs together and then press the legs out, making them into a V-shape. Bring them back to the center and repeat.
