Rubber Band Exercise Program

A rubber band exercise program, one using "resistance bands" as they're more commonly called, can be a great alternative for many people with limited ability to join a gym or have problems performing more traditional forms of exercise. This article will take a closer look at this cheap but potentially very useful workout tool and how to get a full body workout out of it.

Exercise is good for practically everybody, barring certain health conditions. Resistance bands are particularly suitable for a few distinct categories of people:

• Travelers: Lugging a set of 50 lb dumbbells isn't practical, and the water-filled travel weights tend to be a bit on the light side and/or leaky. Resistance bands, however, take up very little space and can easily fit into a carryon bag.

• Compact living fans: Those with limited space enjoy resistance bands for the same reason they're so good for travelers; the resistance bands take up almost no storage space, and working out only requires a few square feet of free movement.

• Cheapskates: Use the term 'fiscally careful' if you prefer, but let's not beat around the bush here; you can pick up a complete set at your local Wal-Mart for less than a new DVD. If the budget doesn't allow for joining a snazzy health club -- or the gas and time to get there is simply prohibitive -- this can be a viable alternative.

• The injured or unhealthy: It's tough to get back on track when you have a newly healed torn ligament, carry an extra 200 lbs or whatnot -- whatever the situation, it's a catch 22 where you need to get in better shape in order to get in shape. Resistance bands are low impact, allowing you to start out easy without subjecting yourself to the kind of abuse jogging or similar forms of exercise would entail. The caveat: always check with your doctor to make sure you're not overestimating you capacity.

As you get experienced, you can device pretty advanced workouts using just your bodyweight and a resistance band, but for now let's focus on a basic rubber band exercise program to get you started. The goal here is to get your muscles used to a regular workout routine -- feel free to ramp up the intensity, buy thicker bands (more resistance) and shake things up once you've gotten into the habit.

Chest: Put the band around something sturdy (pillar, handle etc) around chest-height, turn your back towards it and push away straight forward like a standing-up bench press. Move the band up or down for an incline/decline.

Shoulders: Stand on the very center of the rubber band and extend your arms straight up. Make an effort to stand balanced and keep your abs tensed.

Shoulders: Stand a little closer to one end of the band, so that the hand holding that end has resistance right from the start when you move your hand straight out to the side. Keep your elbow slightly bent and pull up until your upper arm is straight out, then turn back in a slow, controlled motion. Switch hands and foot positioning and repeat.

Back: Return the band to the same location you did the chest exercise, only this time you face it and pull the band with your back. Keep your knees bent and your back slightly arched, making sure to use the back to do the pulling. No swaying. Move the band up and down for an incline/decline.

Biceps: Stand on the middle of the band, let your arms hang straight down and grab a spot where you have tension right from the start. Curl up while keeping your elbows tucked in against your sides.

Triceps: Stand on the center of the band, with your arms straight up and hold the band near the ends, but not the handles themselves (hands should be like they are when holding a hammer). Keeping the upper arms pointing straight up the whole time, bend your elbows so that your hands descend behind your neck, then turn and push back up. Stand straight and keep your abs tense.

Legs: Stand on the center of the band and hold your hands up against the front of your shoulders with enough tension to provide resistance throughout. Bend your knees and squat down until your thighs are about parallel to the floor, then make a distinct turn and push back up. Keep your back straight and your abs tense.

• Pictures of People Exercising
• Women Fitness Models
• Male Fitness Model

• Breast Lifting Exercise
• Contour Abs
• Naked Exercise
• Naked Pilates
• Hula Hoop Exercises

• Ab Exercises with Resistance Bands
• Home Toning Exercises
• Thigh Toning Exercises
• Resistance Band Training
• Chin and Neck Exercise