I'm sure you've seen resistance bands at the gym - you know, those colorful bands of rubber tubing with handles at the end - but have you ever used them? Resistance bands can be a great alternative form of strength training.
Many physical therapists recommend resistance bands as a way for patients to increase strengthening and stretching. But there are benefits for more than just those individuals who are recovering from an injury. Everyone can benefit from strength training.
Using resistance bands is a great way to strengthen every muscle in the body while adding variety to your routine.
Unlike some machines, resistance bands force you to stabilize your body while performing the exercise. This increases coordination and balance.
The band also provides tension through the entire repetition, which, if done properly, can stimulate the development of more muscle fibers. More tension allows you to achieve more strength.
The best thing about resistance bands is that they are small, light and portable. They are a great piece of equipment to have in your dorm room or house because you can get a full-body workout without having to go to the gym.
A resistance band makes the perfect addition to your vacation suitcase - all you need is a stable device (like a stairwell spindle or sturdy bedpost) to wrap the band around for some of the exercises.
Resistance bands generally cost anywhere from $6 to $20.
The main downside to bands is you can't easily measure how much strength you are gaining, unlike weight lifting where you can monitor your progress as you increase weights. However, the thicker the band, the more tension it will provide.
I recommend getting a set of bands that vary in thickness in order to perform different exercises. Another way to adjust the amount of tension is to grip the band so it is shorter and provides more intensity.
Resistance bands are the perfect quick and effective tool for strengthening the entire body when you have limited space at home or can't make it to the gym. So never feel like you can't get your workout in. Just grab that piece of rubber tubing and get going!
Below is a routine that targets all the major muscle groups of the body using a resistance band. Try to perform 12 to 15 repetitions for each exercise.
For Chest
Chest press: Wrap the band around a stable device. Stand facing the opposite direction far enough away so there is the desired amount of resistance.
With an overhand grip (knuckles up), press both handles away as if you were doing a push-up.
Resisted push-up: Place the band over your shoulders as you are in push-up position.
Hold the band under your palms so the band is relatively tight around your back. Perform a push-up against the resistance.
For Back and Shoulders
Low row: Wrap the band around a stable device. Facing the same direction, grip both handles and step backwards so there is enough tension.
With both hands, pull back along your obliques and pinch your shoulder blades together. Release and repeat.
Shoulder press: Take a handle in each hand and place the middle of the band under your feet. Bring your hands up to be in line with your shoulders.
Press up overhead, bringing the handles together at the top of the contraction.
For Hamstrings
Seated straight-leg hamstring stretch: Sit up tall on the floor with both legs straight in front of you, keeping a slight bend in your knees.
Wrap the resistance band around both feet and grab the middle part of the band on each side of your feet so you have enough tension.
Lean forward with a straight back to feel a stretch in your hamstrings.
To go deeper into the stretch release from the stretch slightly as you inhale.
Try to bring your chest closer to your knees as you exhale, using the band to gain more flexibility.
For Legs and Glutes
Squat and bicep curl: Place the bands under both feet, which should be hip-width apart, as you take a handle of the band in each hand and curl your hands around.
Squat down as if you are sitting in a chair, keeping your knees over your ankles.
As you are coming down into a squat keep your elbows at your sides and complete a bicep curl. Release your arms down as you stand up.
For Abs
Resisted sit-up: You can sit on a stability ball to make this exercise more difficult but sitting on the floor is fine as well.
Wrap the band around a stable device, face the opposite direction and take one handle in each hand with a firm overhand grip.
Lean back with a straight spine so you can feel the tension in your abs.
Sit up and perform a controlled crunch against the resistance and slowly lower yourself back down.
For Back and Shoulders
Lat pull: Sit on a stability ball (for the added benefit of core stability) or on a bench/chair.
Grasp the middle of the band in each hand, keeping your hands close enough together to provide you with the appropriate amount of resistance.
Stretch the band apart and to the sides as you pull the band down to the top of your sternum.
As the motion continues, you should be feeling the contraction of your back and biceps.
