May 20, 2022
Exercise
Exercise is an essential part of a healthy lifestyle, but finding the time, motivation, and resources to work out can be a challenge, especially during a pandemic. However, staying active doesn't have to be expensive, complicated, or boring. In fact, one of the most versatile and effective tools for resistance training is also one of the simplest and cheapest: exercise bands.
Exercise bands, also known as resistance bands, are elastic bands that come in different shapes, sizes, and resistance levels. They can be used to perform a wide range of exercises that target various muscle groups, including arms, legs, back, chest, shoulders, and core. Exercise bands are also lightweight, portable, and affordable, making them ideal for home workouts, outdoor sessions, or traveling.
Whether you are a beginner or an experienced athlete, exercise bands can help you improve your strength, endurance, flexibility, and balance, without putting too much stress on your joints, tendons, or ligaments. In this article, we will explore five basic exercises that you can do with exercise bands, as well as their benefits, variations, and safety tips.
1. Biceps curls
Biceps curls are a classic exercise that targets the biceps, the muscle that bends the elbow and lifts the forearm. To perform biceps curls with exercise bands, follow these steps:
Step on the middle of the band with both feet, shoulder-width apart, and hold the ends of the band with your hands, palms facing forward.
Keep your elbows close to your sides, and slowly bend them to lift the bands towards your shoulders, without moving your upper arms or shoulders.
Pause at the top of the movement, squeeze your biceps, and then slowly lower the bands to the starting position, without fully extending your elbows.
Repeat for 10-15 repetitions, or until you feel a moderate fatigue in your biceps.
Variations:
Use a thicker or thinner band to adjust the resistance.
Change your grip to work different parts of the biceps (e.g., hammer curls, reverse curls).
Do half-reps or pulses to increase the time under tension.
Benefits:
Strengthen the biceps, which can help with lifting, carrying, and pushing movements.
Improve the grip strength, which can enhance the performance of other exercises.
Engage the forearms, which can prevent imbalances and injuries.
2. Triceps extensions
Triceps extensions are another classic exercise that targets the triceps, the muscle that straightens the elbow and extends the arm. To perform triceps extensions with exercise bands, follow these steps:
Hold one end of the band with your hand, and step on the other end with your foot, so that the band forms a loop around your arm.
Keep your elbow close to your head, and slowly extend your arm to lift the band towards the ceiling, without moving your upper arm or shoulder.
Pause at the top of the movement,squeeze your triceps, and then slowly lower the band to the starting position, without fully bending your elbow.
Repeat for 10-15 repetitions on each arm, or until you feel a moderate fatigue in your triceps.
Variations:
Use a thicker or thinner band to adjust the resistance.
Change the angle of your arm to work different parts of the triceps (e.g., overhead extensions, kickbacks).
Do one-arm or two-arm extensions to vary the intensity.
Benefits:
Strengthen the triceps, which can help with pushing, throwing, and punching movements.
Improve the stability of the shoulder, which can prevent injuries and improve posture.
Activate the core and the lower body, which can add a balance and coordination challenge.
3. Squats
Squats are a fundamental exercise that targets the quads, the hamstrings, the glutes, and the calves, as well as the core and the back. To perform squats with exercise bands, follow these steps:
Step on the middle of the band with both feet, shoulder-width apart, and hold the ends of the band with your hands, palms facing each other.
Bring your hands to your shoulders, and bend your knees and hips to lower your body towards the ground, as if sitting on a chair.
Keep your chest up, your back straight, and your weight on your heels, and push through your feet to rise back to the starting position.
Repeat for 10-15 repetitions, or until you feel a moderate fatigue in your legs and glutes.
Variations:
Use a thicker or thinner band to adjust the resistance.
Change your stance to work different parts of the legs (e.g., sumo squats, lunges).
Do pulses or holds to increase the burn in the muscles.
Benefits:
Strengthen the lower body, which can improve the ability to walk, climb, and run.
Increase the mobility of the hips, knees, and ankles, which can prevent stiffness and pain.
Boost the metabolism and the cardiovascular system, which can burn calories and improve health markers.
4. Rows
Rows are a pulling exercise that targets the back, the shoulders, and the arms. To perform rows with exercise bands, follow these steps:
Step on the middle of the band with both feet, shoulder-width apart, and hold the ends of the band with your hands, palms facing each other.
Bend your knees and hinge forward from your hips, keeping your back straight and your core engaged.
Pull the bands towards your chest, keeping your elbows close to your sides, and squeezing your shoulder blades together.
Slowly release the bands to the starting position, without rounding your back or jerking your arms.
Repeat for 10-15 repetitions, or until you feel a moderate fatigue in your upper back and arms.
Variations:
Use a thicker or thinner band to adjust the resistance.
Change your grip or your posture to work different parts of the back (e.g., wide rows, one-arm rows).
Do isometric holds or slow eccentrics to increase the time under tension.
Benefits:
Strengthen the upper back and the shoulders, which can improve posture and prevent hunching.
Activate the core and the legs, which can add stability and balance to the exercise.
Challenge the grip strength and the forearm muscles, which can enhance the performance of other exercises.
5. Lunges
Lunges are a unilateral exercise that targets the legs, the glutes, and the core, as well as the stability and the balance. To perform lunges with exercise bands, follow these steps:
Step on the middle of the band with one foot, and hold the ends of the band with your hands, palms facing each other.
Take a big step forward with the other foot, and lower your body towards the ground, bending both knees, until your front thigh is parallel to the ground.
Push through your front foot to rise back to the starting position, and repeat on the other side.
Alternate legs for 10-15 repetitions on each side, or until you feel a moderate fatigue in your legs and glutes.
Variations:
Use a thicker or thinner band to adjust the resistance.
Change your stance or your range of motion to work different parts of the legs (e.g., reverse lunges, lateral lunges).
Do pulses, holds, or jumps to increase the intensity and the cardio challenge.
Benefits:
Strengthen the legs and the glutes, which can improve the stability and the power of the lower body.
Activate the core and the back, which can add a balance and coordination challenge.
Challenge the mobility and the flexibility of the hips and the knees, which can prevent stiffness and pain.
Advantages of exercise bands over traditional weights or machines
While exercise bands may not replace traditional weights or machines for some advanced or specific exercises, they have several advantages that make them a great option for most people:
They are affordable and accessible, and can be bought online, at sports stores, or at department stores, for less than $20.
They are versatile and adaptable, and can be used for various exercises and muscle groups, as well as different resistance levels, by adjusting the length, the thickness, or the number of bands.
They are portable and lightweight, and can be carried in a backpack, a suitcase, or a purse, and used at home, at work, or on the go, without requiring much space or equipment.
They are safe and low-impact, and do not put excessive stress on the joints, tendons, or ligaments, which can be beneficial for people with arthritis, osteoporosis, or other conditions that affect the musculoskeletal system.
They are fun and engaging, and can add variety and creativity to a workout routine, as well as increase the mental and emotional benefits of exercise, such as stress relief, mood enhancement, and self-esteem.
Safety considerations when using exercise bands
While exercise bands are generally safe and easy to use, there are some precautions that you should keep in mind to prevent injuries or accidents:
Check the condition of the bands regularly, and discard them if they are torn, stretched, or worn out, as they can snap or break during a workout.
Avoid sudden or jerky movements, and maintain a smooth and controlled motion, to avoid strain or sprain in the joints or the muscles.
Consult a healthcare professional if you have any medical conditions, injuries, or concerns, and follow their advice and guidance.
Resources and references for learning more about exercise bands and their applications
If you want to learn more about exercise bands, their benefits, and their applications, here are some useful resources and references:
Online tutorials and videos, such as those available on YouTube, Fitness Blender, or Resistance Band Training.
Fitness books and guides, such as Resistance Band Workbook by Karl Knopf, Strength Training with Resistance Bands by Karina Inkster, or The 21-Day Resistance Band Workout Plan by Dale L. Roberts.
Certified personal trainers or fitness coaches, who can provide customized workouts and feedback, as well as monitor your progress and adjust your routine.
Conclusion
Exercise bands are a versatile and effective tool for resistance training that can be used by people of all fitness levels and goals. By incorporating exercise bands into your workout routine, you can improve your strength, endurance, flexibility, and balance, while enjoying the benefits of affordability, compactness, and adaptability. Whether you are a beginner or an experienced athlete, you can benefit from the five basic exercises we have presented in this article, as well as their variations and combinations. However, always remember to prioritize safety and proper form, and consult a healthcare professional if you have any concerns or medical conditions. Stay active and healthy!