Viva la resistance! How to best use the bands
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.
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.
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