How to Exercise With Elastic Bands
Elastic bands provide an ideal amount of resistance for toning the muscles. They are versatile, easy to travel with and can be used with a full body strength training program. Bands are ideal for both beginners and advanced exercisers.
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Instructions
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General Instructions
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Choose a band that is appropriate for your fitness level. Many are coded by color, although the system varies from one manufacturer to another. One example is green is the easiest, purple is moderate and silver is the most difficult.
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Check the band for any tears. A damaged band can snap and break, causing injury during an exercise. Use only strong bands free from nicks or tears.
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Hold the band gently in each hand with a firm grip but without squeezing too hard. Allow the ends of the band to hang loose at the sides of your hand.
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Hold the band taut at the start of each exercise. The band should not sag, and there should be a little resistance even at the resting position.
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Exhale during the hard part of each exercise and inhale on the easy part.
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Do 12 repetitions in a set, two or three sets of each exercise. (You may choose to do more if you have specific training goals. Some trainers suggest 15 to 20 repetitions.)
Upper Body Exercises
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Chest press: Wrap the band around the back and hold each end in your hands at armpit level. Push the arms out in front almost to a full extension while slowly bring the hands towards each other. Contract the chest as you perform the exercise. Return to start and repeat.
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Low row: Sit upright on your mat with legs extended in front of you. Wrap the band around the arch of the feet and grasp the ends with each hand. Sitting up straight pull your arms back, keeping your elbows close to your body and squeezing your shoulder blades. Return to start and repeat.
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Shoulder press: Sit on the middle of the band on the floor. Grasp an end in each hand and pull the hands up to shoulder level. Extend the arms up overhead working the shoulder muscles. Return to shoulder level and repeat.
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Bicep curl: Stand on one end of the band and hold the other end with one hand. Slowly curl the arm up, keeping the upper arm and elbow close to the side. Return to start and repeat. At the end of your sets, switch to the other arm.
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Tricep: Wrap the band in front of the body right at hip level. Grab the band in each hand at each hip. Press both arms back behind in a small movement, feeling the tension in the back of the arm. Return to start and repeat.
Lower Body Exercises and Stretches
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Squat: Stand on the band with feet hips width apart. Grab an end of the band in each hand. Bring the hands to hip level or to shoulder level, depending on the desired intensity. Squat down as if you were sitting in a chair, keeping the knees behind the toes as you sit back. Return to start and repeat.
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Sidestep: Remain in the same position as the start of the squat. Make a big step to the side with the right foot then bring the left foot over to meet it completing the step. Repeat with the left foot. Continue to alternate steps, working the abductor and adductor muscles.
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Calf press: Sit upright on the floor with legs extended in front. Wrap the band around the balls of the feet and hold each end with your hands. Bring hands to the hips creating some resistance in the band. Slow point and flex the feet.
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Hamstring stretch: Lay on your back wrap the band around the ball of the right foot. Extend the right leg in the air and pull on the band with both hands. Hold for 15 to 20 seconds and repeat with the other leg.
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Tips & Warnings
Stretch each muscle group after your workout. Hold each stretch for 15 to 20 seconds. When the exercise becomes easy, progress by using the next band level. This allows you to continue to make strength and fitness gains.
If you wrap the excess band around your hands, be sure it is very loose and does not cut off circulation.
Resources
- Photo Credit Lori Rice
