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.
