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News Tips

Resistance band exercises

Choosing the right band

• Resistance bands are available in different widths; the thicker the band, the more resistance it offers. Be sure to select the correct band for your fitness level.

Preparation

• Secure your resistance bands by wrapping the middle of the band around a doorknob, banister or other fixed location.
• Step back until you have some tension in the bands.
• You may need to adjust your distance for the different exercises in order to achieve a full range of motion.
• The exercises should feel challenging but not extremely difficult.
• Aim for eight to 12 repetitions of each exercise and two to three sets of repetitions.
• Consult your physician before beginning this or any other exercise program.

Row

• Stand facing the resistance band.
• Step one foot slightly forward and keep both knees slightly bent.
• Begin the exercise with arms shoulder-distance apart and reaching forward.
• To complete the exercise, draw your elbows back, aiming to move the elbows past the line of the back.
• Try to squeeze your shoulder blades together as you pull.
• Slowly return to the starting position.
• Throughout the exercise, keep your shoulders relaxed, your wrists level with your elbows and your arms tucked in close to your body.

Chest press

• Stand facing away from the resistance band.
• Grasp the handles with the band underneath your arms.
• Step one foot slightly forward and keep both knees slightly bent.
• Begin the exercise with your elbows raised to the sides just below shoulder-height and your arms bent 90 degrees so that your wrists are directly in front of your elbows.
• To complete the exercise, push your arms forward and slightly in so that you finish with arms straight in front of you and shoulder-distance apart.
• Slowly return to the starting position.

Tricep kickback

• Stand facing the resistance band.
• Step one foot slightly forward and keep both knees slightly bent.
• Begin the exercise with one arm bent and the elbow held tight against the waist, palm of the hand facing down.
• Complete the exercise by pressing the forearm down until the arm is straight.
• Slowly return to the starting position.
• Switch sides after each set of eight to 12 repetitions.
• This exercise may also be done with both arms at once (not shown).

Bicep curl

• For this exercise the resistance band will not be secured to any object.
• Grasping the handles, allow the center of the band to rest on the floor and then step onto it with both feet.
• Position the feet so that they are hip-distance apart and evenly spaced on the band.
• The distance between your foot and the handle should be the same on both sides.
• Begin the exercise with your arms down by your sides and the palms of your hands facing forward.
• To complete the exercise, pull the handles up to the front of your shoulders.
• Slowly return to the starting position.
• Throughout the exercise, keep your elbows down and close to the body.
• If this exercise feels too difficult, try stepping just one foot onto the center of the band.

Squat

• For this exercise the resistance band will not be secured to any object.
• Grasping the handles, allow the center of the band to rest on the floor and then step onto it with both feet.
• Position the feet so that they are hip-distance apart and evenly spaced on the band.
• The distance between your foot and the handle should be the same on both sides.
• Begin the exercise by bending at the waist and allowing your hips to move behind you as though you were sitting on a chair. Be sure to keep your back straight, chest lifted and knees behind your toes.
• To complete the exercise, stand straight up, pushing through the legs and drawing the hips forward.
• Slowly return to the starting position.

Side leg lift

• For this exercise the resistance band will not be secured to any object.
• Grasping the handles, allow the center of the band to rest on the floor and then step onto it with both feet.
• Position the feet so that they are hip-distance apart and evenly spaced on the band.
• The distance between your foot and the handle should be the same on both sides.
• Staying upright, shift your weight onto one foot and raise the other foot up and out to the side as far as possible.
• Slowly return to the starting position.
• Switch sides after each set of eight to 12 repetitions.

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