How to Do Power-Band Exercises

Power bands are a one-size-fits-all method of resistance training.

Power bands, also known as resistance bands, offer an easy and economical way to get in shape. Not only do they require minimal space, they are also lightweight and portable, which makes them well suited for travel. There are two types of resistance bands. The first is a loop, like a giant rubber band. The second is a long band with handles on each end. Below are some simple techniques that will help you learn to use power bands. These exercises should be done in sets of two or three, with 10 repetitions in each set.

Things You'll Need

• Power bands (any type)

Instructions

1. For biceps, place your arms straight down by your sides, with one end of the band in each hand. Place your feet in the center of the band. Position your hands so that your palms are facing ahead. Bend at the elbow to raise your arms your hands reach chest level.

2. For triceps, stand in the same position as Step 1, but position your hands so that your palms face away from you. Pull upward with your arms, bending at the elbow, until your hands reach chest level.

3. For thighs and glutes, hold down the center of the band with one foot placed on the floor. Standing straight, hold one end of the band in each hand and raise your arms straight up over your head. Step forward into a lunge position, or backward into a dip position. Switch feet and repeat.

4. For more thigh and glute work, try squats: Hold down the center of the band with both feet placed on the floor approximately 2 to 3 feet apart. Hold one end of the band in each hand and raise your arms straight up over your head. Keeping both feet still, with your weight in your heels, squat. Hold this position for one to two seconds and raise back up.

5. Do push-ups for the chest and triceps. Hold one end of the band in each hand. Place the band behind your back so that it extends across your shoulder blades. Get on to the floor in a push-up position, still holding onto the bands. Begin doing push-ups with the band across your shoulder blades.

6. Try a sitting row for the chest and triceps. Sit on the floor with both legs extended in front, feet together. Wrap the band around your feet and hold one end of the band in each hand. Cross the bands in front of you so that they form an X, switching the ends of the bands in your hands as well. Simultaneously pull both bands back to chest level and then release.

Tips & Warnings

• Bands come in different strengths, which provide different levels of resistance. Start with the lowest resistance level at first, then move up as you increase your fitness level.