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RESISTANCE BANDS: EXERCISES
Basic Terms
SETS and
REPETITIONS. A repetition (or “rep”)
is simply the number of times you perform a given movement.
When you perform several repetitions of the same movement
in a row, you are doing a set. The basic (20-minute)
band routine will involve one set of 15 to 20 reps for
each of the band exercises.
RECOVERY. Your
recovery period is the amount of time between workouts
that involve the same grouping of muscles. Our approach
splits the body into two muscle groups: upper and lower
body. If you do a full workout, involving both these muscle
groups, you’ll want to skip at least one day between
workouts. This translates into working out three non-consecutive
days per week. Another option you may elect is to devote
one day to one set of muscles, and then do a workout involving
the other set the next. The important thing to remember
is not to work any one muscle grouping on consecutive days,
to always skip a day after you do the full-body workout.
STRETCHING
and COOLING DOWN. Experts agree that stretching
should be done only after a muscle has been worked. Once
used, the muscle will be easier to stretch due to the
fact it has a higher core temperature and thus a greater
blood flow. By stretching a fatigued muscle, you help
it recover faster, prevent tightening, and increase flexibility.
You’ll
get maximal benefit out of each stretch by holding it for
30 to 60 seconds. You may want to incorporate stretching
with the “cool down” period following your
workout session. This is that period of time when your
body functions are stabilizing—your previously elevated
heart rate is normalizing and you stop perspiring. During
this period of time, you’ll want to drink some water
and relax in a quiet environment, while gently stretching
your fatigued muscles, one group at a time.
Note
of Caution: If any of these exercises cause pain or are uncomfortable
to you, do not do them. Always check with your physician
before starting an exercise program. You can easily take
this routine to your doctor to get approval.
To view both starting
and finishing positions,
move your cursor over each exercise image.
| Lat
Pull-Down | Push-Ups | Side
Laterals | Biceps
Curl | Triceps
Push-Down |
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For
Your Back
Lat Pull-down
Anchor the middle of your band to
the top of a door. Facing the anchor, either
kneel on the ground or stand, and grasp both
handles of the band, using an overhand grip,
with palms facing the floor. Hands should be
just slightly wider apart than shoulder width,
with arms extended out in front of you (not
over your head). Lean backwards slightly (about
10 degrees), and pull the band back and towards
each side of your chest. Exhale as you pull
down. Reverse your movement slowly as you inhale,
keeping your body still. Repeat 15 to 20 times
in succession. If doing two sets, rest for
no more than 30 seconds between sets.
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For
Your Chest
Push-Ups
Assume the traditional push-up position
on the floor: palms of hands flat on floor
slightly more than shoulder width apart; legs
straight, with weight on balls of the feet;
feet just a few inches apart. If you find this
exercise too difficult, you may modify the
basic position by having your knees, rather
than the balls of your feet, touch the floor.
Inhale as you lower your body to the floor;
exhale as you lift it. Repeat 15 to 20 times
in succession. If doing two sets, rest for
no more than 30 seconds between sets.
Note: No bands are used with this exercise.
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For
Your Shoulders
Side Laterals
Stand on the middle of a band, holding one
end in each hand at the level of your waist.
Have your palms facing each other as you grasp
the handles. With elbows slightly bent, lift
arms to your sides as you exhale, stopping
at shoulder level when they are parallel to
the ground. Pause, and then inhale as you slowly
lower your arms to their original position.
Repeat 15 to 20 times in succession. If doing
two sets, rest for no more than 30 seconds
between sets.
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For
Your Biceps
Biceps Curl
Stand on the middle of a band, grasping
handles with an underhand grip. Begin with
your hands at hip level, palms up and elbows
to your sides. Exhale while curling the ends
of the band inward toward your body. Inhale
as you return your hands to their original
position. Repeat 15 to 20 times in succession.
If doing two sets, rest for no more than 30
seconds between sets.
Note: By moving your feet further apart, you
will increase the tension on the band, thus
increasing the difficulty of the exercise.
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For
Your Triceps
Triceps Push-down
Anchor the middle of your band to the top
of a door. Grasp the handles, keeping elbows
bent and to your sides. Exhale as you straighten
your arms to your sides. Pause momentarily.
Inhale. Bring your bands back to starting position
(chest height). Repeat 15 to 20 times in succession.
If doing two sets, rest for no more than 30
seconds between sets.
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| Squat | Outer
Thigh Hip Abduction | Overhead
Crunches | Side Bends |
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For
Your Legs
Squat
Stand on
the middle of a band with feet
shoulder-width apart, grasping
one end of the band in each hand.
Elevate handles to shoulder length,
holding them just to the sides
of your shoulders. Stand straight
with your head erect, chest out,
and shoulders back. Your
back should be slightly arched
at the base and your toes pointed outward
at a 30-35° angle. Inhale while lowering
your buttocks toward the floor, simultaneously
tightening your torso muscles.
Stop when the top of your thighs
is parallel to the floor. Keep
your head up and torso muscles
tight as you lift back up to a
standing position while inhaling.
Exhale as you come
up; inhale as you come down. Repeat 15 to 20
times in succession. If doing two sets, rest
for no more than 30 seconds between sets.
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For
Your Legs
Outer
Thigh Hip Abduction
Attach band to a door at ankle height. Face
sideways and put one foot through the handle.
Stand tall with feet shoulder width apart.
Hold onto a nearby solid object for support.
Now as you maintain your upright stance, exhale
and move the leg with the band sideways as
far as you can. Pause and return to original
position as you inhale. Repeat 15 to 20 times
in succession. Then do the same with the other
leg. If doing two sets, rest for no more than
30 seconds between sets.
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For
Your Abdomen
Overhead Crunches
Anchor a band to the top of a door and kneel
directly in front of it, facing in the opposite
direction, while grasping the handle with both
hands. As you exhale, pull the handle down
until your hands are level with the top of
your head. Now bend down until your elbows
make contact with your knees. Return to your
original position as you inhale. Repeat 15
to 20 times in succession. If doing two sets,
rest for no more than 30 seconds between sets.
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For
Your Abdomen
Side
Bends
Stand on the middle
of a band, with handles at your side, band
stretched tightly. Feet should be shoulder
width apart. Lean to one side slowly as you
exhale, and run your hand down the side of
your leg as far as you comfortably can. The
other arm will be simultaneously pulling
up the other side of the band. Keep that
arm against the side of your body. Inhale
as you return to your original upright position,
and lean to the other side in the same manner.
Keep your hands against the sides of your
body throughout the entire exercise to make
sure you’re
bending properly. Repeat 15 to 20 times
in succession. If doing two sets, rest for
no more than 30 seconds between sets.
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