How To Do Resistance Band Exercises

Resistance bands are inexpensive and portable. Many new users are surprised at how tough a resistance band workout can be. For something that probably weighs less than a pair of your socks, a resistance band is surprisingly good at making muscles quiver. A bonus to using resistance bands is that your core muscles are engaged during the workout, unlike some other traditional strength-training exercises. The downside to using this type of equipment is that you can't measure your progress like with dumbbells and plates.  

The bands are usually color-coded and each color represents a different level of resistance, but isn't always so precise. Resistance can also vary with the length of the band. Say, for instance, you wrap the band around your hand one more time than usual for a particular exercise. Shortening the length of the band will make the exercise harder to do.  

As with any workout, warming up your muscles and joints before applying resistance will help prevent injury. A warm-up can be as simple as marching in place or doing the actual exercise movements minus the resistance. During each exercise, hold the band in a position that feels comfortable for you. If slippage is a problem, there are a few solutions (and, no, none of them involve quitting the workout). You can tie a knot at the ends, wrap the band once around your hand, or use bands that have handles. For each exercise, your goal is to do 8-12 repetitions and work up to doing 3 sets. Rest briefly, a minute or two, between each set. 

1. CHEST SQUEEZE This exercise primarily works your chest muscles, especially the inner portion. Your shoulder muscles are also worked to a lesser degree. Keep the resistance light to moderate to prevent shoulder injury. If you've had any injuries to your shoulders, like a torn rotator cuff, consult your doctor before attempting this exercise.  

   To perform this exercise, start by slipping the band through a vertical pole. The band should be roughly at chest-level. I like using the handle on my refrigerator; a staircase banister also works well. Just make sure the pole is sturdy and will stay put. It also should be smooth, or otherwise your band may get damaged.  

   With your back to the pole, grab each end of the band. Keep the bands beneath your arms. Step forward so that the band is taut. Raise both arms up at your sides, bending your elbows at a 90 degree angle. Your upper arms are parallel to the floor. Squeeze your elbows together and pause, then return to the starting position.  

2. BACK SQUEEZE This exercise primarily works your mid and upper back muscles. Your arms and shoulders are also worked to a lesser degree.  To perform this exercise, start by sitting on the floor with your legs straight out in front of you. Place the middle of the band against the soles of your feet. Grab each end of the band so that it is taut when you're sitting in an upright position. Pull your elbows back, squeezing your back muscles and keeping your elbows close to your body. Return to the starting position. 

These two exercises are just the beginning. Many of the strength-training exercises that are traditionally done with dumbbells can be done using resistance bands. Start off using light resistance, maintain good posture, and exhale on exertion to have a safe and enjoyable workout.