I want to share with you a couple of exercises that I will include into my strength training or just as a solo exercise while at home. Substitute a resistance band for hand weights, one band is all you need!
First exercise: Upper body-The tension in the band as you lift and lower your arms will add a unique challenge.
Grip one handle in each hand, put both feet on the middle of the band, separate your feet so they’re hips-width distance apart. Resistance and slack should be even.
Engage your core, your spine straight, and your shoulders back. Begin with your arms by your sides and your thumbs pointing away from you. Now bend your elbows and slowly raise your hands up toward your shoulders. Slowly reverse the motion and lower your hands back down.
I Do two to three-four sets of 12 to 16 reps. A great workout for your biceps, forearms, and shoulders.
Second Exercise: Lower Body
Stand on the band, hold the handles up near your shoulders. Simply squat until your thighs are parallel with the floor then stand back up. The movement is similar to what you would do with free weights.
I do 3-4 sets of 20….I feel a nice burn on the legs and buttocks.
Two exercises that take minimal time and add a nice variety, you will feel the results!
If you want more resistances band information see the following links:
More Strength Training With Resistance Bands
Stay Healthy!
30 users commented in " Resistance Bands "
Follow-up comment rss or Leave a TrackbackThanks Mark,
Bands make muscles burn in ways free weights don’t.
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@Dr. Hubbard, I agree. Thank you.
-Mark
LOVE resistance bands! They’re the first thing in my suitcase when I travel!
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@Cynthia, They are convenient to travel with!
-Mark
I bought a set of bands a month ago and I love them. I recommend buying the small attachment so you can get them wedged between doors and such and open up a whole world of band resistance exercises.
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@John, Excellent point….thanks for your feedback!
-Mark
Resistance bands are awesome. I love the Tae Bo workouts that include the weighted bands!!
PS…. I just made your protein bars… DELICIOUS!!!
@Tigerlilly, I have heard about those workouts, they look challenging. Glad you enjoy the protein bars! Thanks!
-Mark
This is amazingly timely! I made a note last night to look up some RB exercises in advance of my vacation next month. Then your post was delivered into my google reader with all the info I need. Thanks!
@Cammy, Perfect for travel! Thanks for the feedback!
-Mark
Ouch-I can feel the burn just reading about it!
@Tipper, A nice burn yes. π
I’ve had really good luck with resistance bands.
@Mama Zen, Great news!
Thanks – I love resistance bands and have a set at home. So easy to travel with – much easier then sticking 10lb dumbbells in your suitcase! π
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@Missicat, Much more convenient than dumbbells!
-Mark
These are great, thanks for posting, It reminds me to pull my bands out of the closet. I think they could be very helpful for kids too, strengthening leg muscles and preventing sports injuries. My daughter was doing some physical therapy with bands when recovering from a knee injury. Thanks again.
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@Juicebox.mom, my oldest daughter is in a teenage fitness class and they have recently been using the bands…..she has been muscle sore, a sign of results. Hope your daughters knee is doing well. Thanks for the feedback!
-Mark
Thanks Mark for stopping by and commenting on my blog =)
I’m looking forward to reading yours and becoming a lot more fitness educated.
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@Big Girl, Thanks to you! π
-Mark
sigh I know resistance bands are good, but I just FEEL so silly doin’ them…
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@manager mom, the wonderful thing about these bands is there is no coordination required :)….surpring results do come! Your post is hilarious….
“Anatomy Of A 5 Year Old Boy’s Crap-Taking” http://managermom.blogspot.com/
I have been avoiding your site cause I am on full on birthday non-healthy mode…I know “da-nile” This looks like something I can do- Thanks
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@Susan, You can do it! π
-Mark
I used resistance bands when I was recovering from a shoulder injury, but haven’t since. I’ll have to dig them back out and play around with them.
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@Lance, hope the shoulder is doing better? The bands are a nice mix to the routine.
-Mark
Wandered into your blog via a posted comment. Great blog! I have learned quite a bit in the brief time I’ve been here. Will be back & hope you don’t mind if I give you a shout/link on my blog.
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@DaDivaStreet, Thanks for the feedback! Shout outs are always good π
-Mark
Great exercises! I do prefer dumbbells to resistance bands but they’re still very cool (and far more handy for traveling purposes!).
@Sagan, Thanks for the feedback!
-Mark
Hi Mark,
Thanks for your comment on my blog today. Until you mentioned that you had previously suffered from bad knees and joints I was not even aware you had been obese (silly me).
I do read your blog sometimes + it is on my blogroll but I had the wrong impression that you were one of these “naturally” slim fit people running a fitness website (silly me).
Having now read your background info on “My Fitness Journey” I realise that is not the case. Of course it is MORE likely that someone who has fought and won their own battle with obesity would start this kind of website (silly me again).
As you can tell, I am kicking myself for not having stopped by more often, but thanks for your comments.
best wishes,
Sharon
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@goodbyetoallfat, I always appreciate your feedback and look forward to reading your blog http://goodbyetoallfat.blogspot.com thank you! π
-Mark
I NEED THOSE BANDS!
Any particular kind you suggest?
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@Sybil Law, I like the long band, medium resistance….much more flexibility and you can increase reps if it becomes easy.
-Mark
Hi Mark,
Thanks for stopping by!
I bought myself resistance bands last year but haven’t used them…yet.
I’ll add them to my routine today, thanks to you π
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@Katschi, Thank you for your feedback!
-Mark
Great tips! Thanks.
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@Rachel, Thanks!
-Mark
I really need to get on the band wagon and try these!
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@noble pig, thanks for the feedback!
-Mark
Great blog!!! And congrats on the weightloss! I’m now off to search for the aforementioned protein bar recipe…
Have a good one!
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@Ginger, Thank you! Hope you enjoy the bar!
-Mark
The great thing about resistance bands, is you are forced to use all accessory and stability muscles during any and every movement. It’s one of the greatest dynamic strength movement exercises you can do.
And the range of exercises is endless.
Oh yeah.. it’s also portable, and easy to use.
How can you go wrong with that???
Great post.
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@Strong One, I agree with you all the way my friend!
-Mark
I use tubing to get the glutes firing before doing lower-body exercises. Most people don’t use those muscles the way that they are intended. My clients are always impressed with the effectiveness (pain). Tubing is excellent for working with people in correcting turn out (duck walk). I have them keep their feet straight and waddle.
I use tubes at home to get in a quick workout.
Great article Mark!
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@Bex, I love the “duck walk” Great feedback!
-Mark
I’m totally interested in resistance bands, and more info…my son is 12 and plays competitive baseball. He has been wanting to lift weights to get stronger, but I’m worried about him doing that at his age. I’ve heard that the bands are a good substitute and just as effective. Any thoughts?
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@baseballmom,
Personally I think that endurance and strength training can be beneficial if done properly.
It appears that you are doing what I would recommend and that is to research thoroughly. You want to be ok with your decision.
A few links that might help:
Aylio
Weight Lifting and Kids
Strength training: OK for kids when done correctly
Hopefully the links will help.
Thanks!
Mark
Very good post! We are linking to this great content on our website.
Keep up the good writing.