The right way to use Resistance Bands

Resistance Bands

What’s flexible, helps you lose weight, and can be used almost anywhere? That’s right; resistance bands!

Resistance bands are the perfect addition to any strength training routine or rehabilitation program and come in a variety of sizes, lengths, and strengths. There’s a lot of interesting science that lies behind the reason resistance bands are so effective.

Your options for a resistance band are never limited. This portable exercise equipment is clearly also very easily stored, making it perfect for workouts at home, for a quick session at work when no one’s watching, or when you’re struggling for space at the gym.

Just like free weights, exercise bands come in a range of resistance levels, from highly stretchable to heavy-duty strength. What’s more, resistance bands are perfect for every sort of person- mothers included, since training with one is not time consuming.

The most common types of bands include tube bands with handles, loop bands (in other words, giant rubber bands), and therapy bands. Different kinds of bands are used depending on your fitness level and specific workout plan.

Do not make the mistake of deciding of your own accord which band is suitable for you; always leave such decisions to a trained person such as a fitness professional. For most exercises, try aiming for 8 to 25 reps for 2 to 3 sets per exercise.

Some of the lower body exercises could do with some protective cushioning, so make sure you use a good exercise mat!

Lower Body Exercises

• Front body Squat:

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  Front body Squat

  Stand on your band with your feet slightly wider than your shoulder width.

• Holding a handle in each hand, bring the top of the band over each shoulder. (If it’s too long, secure the band in place by crossing your arms at your chest.)
• Sit straight down with your chest up, abs firm, pressing your knees out over your toes. Rise back up to your starting position and repeat for 8 to 12 reps.
• Leg Extension:

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  Leg Extension

  Kick it up a notch with this quad-builder.

• Anchor a loop band in a low position on a support (like an incline bench), looping the other end around your ankle with the band positioned directly behind you.
• Step away from the anchor to create tension on the band, and position your feet hip-width apart. Shift your weight to the left foot, and lift the right leg from the floor.
• Extend the knee until it straightens out in front of you. Slowly return to the starting position and repeat for 8 to 12 reps before switching legs.
• Prone (Lying) Leg Curl:

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  Prone (Lying) Leg Curl

  Lie with your belly down and loop a band around your right ankle, anchoring the other end to a door or support.

• Scoot away from the anchor to create sufficient tension.
• Tighten your core and bend your leg at the knee, bringing your heel toward your glutes as far as you can comfortably go.
• Slowly return your leg to your starting position and repeat for 10 to 15 reps, then switch sides.
• Glute Bridge:

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  Glute Bridge

  Don’t forget about your glutes! Tie a band around your legs right above your knees.

• Lie on your back with your feet on the floor, bending your knees to 90 degrees.

• Rise up with your hips until your shoulders, hips and knees align, contracting your glutes through the course of the entire movement. Do 15 to 20 reps.

Back Exercises

• Bent-Over Row:

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  Bent-Over Row

  Never neglect your back muscles.

• Stand over the center of the band with feet shoulder-width apart.
• Bend slightly at the knees and hinge at the waist, keeping your hips back.
• Grasp each handle with your hands facing the outside of your knees.
• With your elbows bent, pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle.
• Seated Row:

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  Seated Row

  Take a seat, but don’t get too cozy. With your legs extended, place the center of the band behind the soles of your feet.

• Grab the band with both hands, arms extended and palms facing each other.
• Sitting tall, bend at the elbow and pull the band toward your core, squeezing your shoulder blades together. Slowly return to starting position and repeat for 10 to 12 reps.
• Pull Apart:

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  Pull Apart

  Stand with your knees slightly bent, feet shoulder-width apart.

• Grip the middle section of the band with both hands at shoulder level with palms facing down.
• Keeping your arms straight, pull the band out and back until your shoulder blades contract.
• Slowly return to your starting position and stretch, squeeze, and release for 8 to 10 reps.
• Lying Pullover:

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  Lying Pullover

  No, this doesn’t involve pulling the covers over your head. For this effective pec and lat exercise, anchor the tube band in a low position.

• Next, lie on your back, grabbing the free end of the band with both hands, stretching arms straight out overhead.

• With elbows slightly bent, pull the band overhead, crossing your torso until the handle reaches your knees.
• Slowly return to your starting position and keep it up for 8 to 10 reps.

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