Keen to get exercising but don’t have space for a home gym? Or does travelling make it difficult to make effective use of your local gym? Then resistance bands offer a simple yet very effective and healthy exercise alternative.

What are resistance bands?

Resistance bands are a very simple exercise tool. Like free weights, the bands are available in a range of resistance levels, and also in a variety of sizes and lengths.

The bands can be used on their own or with other equipment – a band is effective on its own but can add variety and some challenge to any workout programme.

Some advantages of using resistance bands

    • The bands are inexpensive, offering a very cost-effective training option
    • The bands are lightweight and compact, so can travel with you − you can do your workout anywhere
    • The workout can be adapted for different ages and fitness levels
    • You can target specific muscles or muscle groups
    • You do strength training without the heavy gym equipment, providing a safe alternative for people who train alone
    • The bands force you to use more muscle groups while training as you need balance and coordination to use the bands
    • Resistance bands can be added into your current workout to add variety
    • You save on storage space.

Some examples of resistance band exercises

(Be advised that you should not start any exercise regime without your doctor’s approval.)

The seated abduction exercise works the thighs:
Sit on the edge of a bench or chair and tie a loop band around both legs just above the knees. Place your feet on the floor slightly wider that your shoulders. Slowly press your knees out, turning your feet in as your legs move apart. Hold for two seconds. Then bring the knees back together. Repeat 15 to 20 times.

The bench press works the chest muscles:
Anchor a tube band on the legs of the bench, and then lie on the bench face up. Take a handle in each hand, positioning them at shoulder height so your thumbs touch the front of your shoulders. Extend your arms straight up overhead to full extension, moving your hands toward each other at the top. Lower down. Repeat 10 to 12 times.

Sources
greatist.com
life.gaiam.com
www.fitsugar.com