More and more fitness enthusiasts—and regular people—are discovering the benefits of resistance band workouts. These specially constructed bands are provide continuous resistance to body movements. The workouts can be vigorous, and even challenging. No matter what, the bands reduce the risk of injury prevalent with some other resistance exercises like weight training.
The bands themselves are inexpensive and usually purchased in small groups of five to seven bands, each with a different resistance. This gives individuals from the beginner to the gym rat a way to adjust the workout to a suitable difficulty. Putting the bands to work is simple, thanks to the many advantages of resistance bands over other home gym equipment.
- The bands can be used anywhere there is room to stand.
- These exercises are ideal to do while watching TV or taking a break from the computer during your workday.
- The bands themselves take up virtually no storage space, and are amazingly portable—bring them along on your next vacation or business trip.
- The bands can easily be used for a full-body workout.
Bands are also excellent for rehabbing from an injury, because muscles and bones are supported throughout the full range of motion. However, most people will use them for standard exercises with a focus on improving specific parts of the body.
High-Impact Band Exercises
Exercising with the constant resistance of a band can build strength, muscle mass, and flexibility—benefits that are rarely combined in one exercise. The trick is to do especially effective band exercises to make the most of your time and effort.
Upper Body
- Chest and back toner. This simple exercise works the chest, back, and shoulders. Hold the band in front of your chest, with elbows bent. Pull the band apart for a count of 10. If the exercise is too easy, switch to a band with higher resistance. Repeat the process in a “hands-up pose” with the band behind your head. Move your hands outward steadily for a count of 10. Try 3 sets each, front and back.
- Curls. Tone your biceps and upper arms with this simple but exhausting exercise (bonus: it works on your core!). Stand tall and slip the band under one or both feet. Grab each end of the band with a hand made into a fist with the palm up. Without bending over or arching your back, pull your fists up toward your shoulders, using your elbows as hinges. Do 3 sets of 15.
- Triceps extension. Stand in a half-lunge with your back foot inside the loop of the band, pinning it to the ground. Use both hands to grab the band and extend your arms up to the sky. Keep your upper arms stiff and let your hands come down as close as possible to your shoulder blades. Try for 3 sets of 10.
- Side kick. Put both legs inside the band, with the band positioned at mid-calf. Stand tall and move one leg out, keeping it straight. Move it out slowly, as high to the side as you can lift. Choose a band that will allow you—with effort—to raise the leg out at least 2 feet. Hold for 10 seconds, 3 times each leg. Your hips and legs should be burning by the end.
- Donkey kick. This is a common yoga pose that is replicated with a band, held to the floor or mat with one hand, with the foot of the leg on that side looped inside the band. Start on your hands and knees and slowly raise the banded leg while extending it backwards as if you were kicking someone behind you. Do 10 each leg.
- Squat. This takes a bit of finesse to get the maximum benefit, but your thighs and butt will thank you. Loop a band around your thighs as you stand straight, with feet flat on the floor, shoulder width apart, and pointed slightly out to each side. Bend your arms and hold your hands as if in prayer in front of you, and slowly lower as far as you can go. As you lower, press your thighs out against the resistance of the band. Slowly come back to starting. Start with 10 reps, and try to increase to 15 or more.
Resistance bands provide a safe, comprehensive, and inexpensive whole-body workout. The exercises listed here are just a few of the fantastic home exercises you can do. For the quickest and most noticeable results, try to maintain a schedule of band workouts 5 times a week for at least 30 minutes each day.
