Resistance Band Workout

by Jessica B. | January 19th, 2012 | Strength Training

Have you once again made a ton of New Year’s resolutions, but wonder if you can keep them? Does one of them include losing weight and actually keeping it off? Looking to build muscle tone at home? Resistance bands are easy to use, and you can bring them with you anywhere – on vacation, on the job, etc. Here are a few simple exercises to help you build and maintain muscle tone. With just a few minutes a day, you can work towards building a better body.

Most of these exercises can be done while watching TV, while taking care of kids, or while getting ready for bed. Estimate that the whole thing should take about 8-10 minutes, but it can also be extended to take 15-20 minutes. It can be good to alternate this workout with a lower body workout, every other day, to see the best results.

Each exercise should be repeated 15 – 20 times. You can cycle through the exercises more than once, to increase the challenge.

Arm curls – Step on the middle of your resistance band and grab one side in each hand. Curl your arms up slowly, your hands facing inwards. Release the band slowly. Remember to increase the tension in your arms by tensing your muscles as much as possible. If your band is not offering enough resistance, you can stand on a larger portion of the band.

Arm strength builder – Remain standing on the band, but extend your arms in front of you with your palms facing the floor. Raise your arms slowly until they are fully parallel with the floor. Lower your arms slowly back to starting position.

Tricep builder 1 – Step on one half of the band and hold the other in half in your right hand. Hold your right arm by your side, and then slowly raise it upwards as high as you can. Hold for a few seconds and then release slowly. Repeat with other arm.

Tricep builder 2 – Keep standing on one half of the band, keep half the band in your right hand. Bend your arm at the elbow and reach it backwards so that your elbow is at about a ninety degree angle from your body. Extend your arm backwards slowly and then return it to the starting position.

Shoulder training – Stand on your band so that it is stretched very tightly and offers very little resistance. Hold one side of the band in each hand. Raise your shoulders up and then lower them gently.

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All health and fitness information is provided for educational purposes. Please consult with your physician before beginning any exercise regimen.