Resistance bands are a smart addition to any comprehensive fitness program. Wondering where to begin when it comes to training with resistance bands? Here’s a closer look at the benefits of resistance band training, along with four resistance band exercises designed to help you bring your workout — and your body — to the next level.
Why Use Resistance Bands?
The advantages of strength training are well known. If the prospect of venturing into the weight room at your gym leaves you less than excited, your workout routine may be suffering from a shortfall of weight training exercises. Enter resistance bands. Long, thin bands of rubber with a handle on each end and available in a variety of tension levels, resistant bands make it possible for you to do many kinds of strength training movements without the usual weight room equipment.
While resistance bands are simple in concept, they offer a significant boost to any workout regimen. For starters, it’s possible to perform a complete, full-body, incredibly effective workout using just a single piece of equipment. They’re also adaptable for many fitness levels, incorporate known strength training moves, and are perfectly portable — meaning even if you can’t make it to the gym, you can still stay on track with your fitness goals. (Looking for even more ways to reach your fitness goals? Take a look at our lineup at Brick Bodies today.)
Try These Four Resistance Band Exercises
One of our favorite things about resistance band exercises is that you don’t have to learn any complicated or fancy new techniques to starting benefiting from resistance bands. In fact, you’ve probably done all of these moves at one point or another. Read on for a roundup of four familiar resistance band exercises to try today:
Standing on the center part of the band with your feet positioned at shoulder width and each hand gripping a handle, slowly squat as if you’re sitting in a chair while raising your arms to your shoulders with your palms facing front. As you rise to a standing position, focus on keeping your head straight, your back erect, your chest up, and your elbows back.
2. Biceps Curls
Beginning in the same position as with squats with a handle in each hand and palms facing up, slowly bend your elbows and draw the handles up to chest height. Make sure to maintain a straight posture and tight core while keeping your elbows tucked into your body throughout this exercise.
If you’ve got a resistance band and access to a door, you’ve got everything you need to do this exercise, which works out both the middle and upper chest. After securing the band to a door anchored at knee height, position yourself three to four feet away facing away from the door. Grip a handle in each hand with your palms facing down and your arms parallel to the floor. Keeping your head straight, chest up, and back erect, bring the handles forward and together until they are at eye level approximately six inches apart. Then, slowly return your hands to starting position using controlled resistance. Your elbows should stay behind your shoulders throughout this exercise.
This exercise involves mounting the resistance band using a door mount on the lower side of the door frame. As a modified version of the bicycle crunch, it requires an ankle strap attached to the end of each band. Loop the strap around the bottom of each foot with the ring positioned at the bottom. Lying on your back just far enough from the door to stretch the band, raise your hands to behind your head with your elbows facing out to the sides. Balancing on your behind, raise your shoulders and feet approximately a foot off the ground, then “cycle” (pull one foot in toward your chest while twisting your torso to touch knee to opposite elbow). Return to center, then repeat on the opposite side. Your abs will thank you later!
One last thing to keep in mind about resistance band training is that proper form can not only help you get the best results but is also vital to injury prevention. Join us for our CXWORX resistance band class to start maximizing your training technique!