Resistance Band Exercises

Resistance band exercises have the advantage of requiring relatively inexpensive equipment that is highly portable. A well-rounded exercise routine should include some work with resistance bands.

The Advantage

Personal trainers often encourage clients to utilize resistance band exercises either as an aspect of a strength workout or as a cool-down. Bands come in a variety of lengths and resistance levels, making them quite versatile. Some bands come with varying handles while others can be doubled up to increase the resistance exponentially.

Resistance bands also have the huge advantage of being incredibly portable. Travelers can tuck resistance bands into their luggage and enjoy comprehensive workouts in the comfort of their hotel rooms. People who enjoy running can easily bring resistance bands along for their runs and periodically stop to do some resistance band exercises to get a more complete workout and challenge their endurance with the varying heart rate that comes with doing bands in combination with intervals of running. Resistance bands also force people to attempt to stabilize their muscles during their workouts.

Compared to other pieces of exercise equipment designed for strength workouts, resistance bands are relatively inexpensive. Basic bands can be purchased for under $20 while more sophisticated bands increase in price but still pale in comparison to the costs associated with purchasing weights and other similar exercise equipment.

The Best Resistance Band Exercises

Resistance band exercises are often utilized in exercise classes designed to strengthen muscles, such as yoga and Pilates. You don't need to enroll in a formal class in order to enjoy the benefits of resistance bands.

Here is a brief list of some of the best resistance band exercises for building strength and improving physique:

• Chest Presses: Similar to chest presses with free weights, this exercise utilizes a resistance band looped under the back from a prone position. Choose alternating arms or reach the arms up at the same time, depending on the resistance of the band.
• Triceps Extensions: Stand with the band behind you, one arm down and one arm pointed up toward the ceiling with the elbow bent behind you. Lift the raised arm in an effort to challenge the triceps.
• Lateral Rows: Stand on the band and grab each side with your hands. Pull the band up and outward with each hand at the same time and repeat.
• Bicep Curls: Stand on the band and grab each side with your hands. Pull the band up in front of you, utilizing the bicep muscles.
• Bent Over Rows: Similar to bent over rows with dumbbells. Place the band under one foot and lean over slightly. Pull the band upward with both hands, taking care to keep your back straight. Do not slump.
• Squats: Place the band under your feet and pull up toward your chin with both hands. Squat and repeat coming to a standing position.

This is a brief list of resistance band exercises. Most free weight exercises can be modified to use resistance bands instead of weights, and provide a good alternative for people with previous injuries which might otherwise stop them from doing these types of exercises.

Caution

The color of the bands you use indicate the resistance that accompanies the band. Not all bands have the same level of resistance. Beginners should not leap right into a new resistance band routine without first learning what color is best for beginners. Even though resistance band exercises are appropriate for beginners and people with existing injuries, there is still potential for injury and other problems if the proper bands are not used.

Ask a trainer about the colors of bands featured at the gym you attend, or if you purchase bands at a sporting goods store you should make sure that you pay attention to which color is appropriate for your fitness level.

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