Resistance Band Exercises Enhance Your Strength Training

Dynamic Strength Training
For Your Muscles?
Resistance Band Exercises!

My muscular strength and balance are progressively increased with resistance band exercises.

This is because the band exercises are designed to allow me having progressive resistance in my strength training routine.

They provide linear resistance - the more a resistance band is stretched, the greater the resistance.

You see, in a linear situation, attaining end range of motion is more difficult where at end range my muscles are at their weakest.

Hence, with resistance band exercises, I'm actually doing one of the best strength trainings for my muscles.

Why use resistance bands?

I use resistance bands (known also as exercise bands, elastic tubing, Thera-Band, Dyna-Band or elastic band) in my toning routine as I get these benefits:

They increase my muscular strength and balance

They enhance my strength training

There're exercises I can do with resistance bands to tone my whole body

They help to increase my range of motion in stretching so I get a more extended stretch

They help me to avoid hitting boredom in my toning routine as I can vary my workouts with resistance bands

They allow me to move more freely and achieve a greater range of motion when exercising

They allow me to create resistance from all directions - the sides, overhead, below, diagonal, at an angle, straight upright; you name it

They're easy to use, inexpensive, light, portable and versatile

I'll show you how to do an efficient resistance band routine.

But first, let's see how best to choose and handle the band:

If you just start to do band exercises, choose a basic band that provides progressive resistance in toning your muscle groups
Always examine the bands for flaws, tears or brittleness to prevent them from breaking or tearing while exercising

Tie a secure knot in the band to keep it from slipping

Keep your bands in a dark, cool area to increase their life of use

Don't hold your breath while exercising - exhale as band becomes taut, inhale when band relaxes

Do your exercises slowly and rhythmically. Don't let the band snap back

Maintain good posture while exercising with the resistance band

Start by using a low band resistance and progressively increase level of resistance as your strength improves

To make your exercises more difficult, shorten the length of the band or double the band by forming a loop

To make your exercises easier, use a longer piece of band

To prevent the band from pulling on your leg or body hair, wear long pants or a long-sleeved shirt while exercising

Here's a resistance band routine for your major body muscles: arm, leg, thigh, chest, shoulder, back and stomach.

All set to do the exercises?

Resistance Band Exercise 1: Chest

Getting Into Position

Place the band under a step or ball, lie face up holding handles in each of your hand.

Your elbows are bent and leveled with your shoulders, knuckles facing the ceiling.

The Exercise

Contract your chest to push your arms up.

Do 12 times.

Resistance Band Exercise 2: Shoulder

Getting Into Position

You begin by either standing up or sitting down, holding the band in the middle, arms straight out before you, hands a few inches apart

(Note: You can adjust bands to change resistance)

The Exercise

Squeeze your shoulder blades together, pull the band so that your arms are out to the sides.

Return to the starting position and repeat, keeping tension on the band for whole duration of exercise.

Resistance Band Exercise 3: Arm - Triceps

Getting Into Position

Hold the band in both your hands at shoulder level, your right arm bent so that it's in front of your chest, your left arm straighten out.

The Exercise

Keeping your left arm straight to hold tension on the hand, contract your triceps to straighten your right arm.

Return to the starting position and repeat.

Switch sides and repeat.

Resistance Band Exercise 4: Arm - Bicep

Getting Into Position

Stand on the band, hold the handles with palms facing out.

The Exercise

Keeping your abs in and knees slightly bent, bend your arms and bring palms toward shoulders in a bicep curl. (Note: You can position your feet wider for more tension).

Return to the starting position and repeat.

Resistance Band Exercise 5: Butt

Getting Into Position

Stand on the band, your feet shoulder-width apart.

Keep tension on the band by doing a half-bicep curl.

The Exercise

Lower into a squat, keeping your knees behind toes while pulling on the band to add tension.

Return to the starting position and repeat.

Resistance Band Exercise 6: Thigh

Getting Into Position

Tie a resistance band around your ankles so that there're a few inches of band when you stand up at hip-width apart.

The Exercise