Tone Up with Resistance Tubing

June 14, 2011

Resistance tubing, also called resistance bands or exercise bands, are an easy and effective way to add strength training to your workout routine. They are lightweight, flexible tubes that stretch much like a rubber band, but are more durable. They are available in different resistance levels, which provide a person to tailor their workout for their fitness level. Resistance tubing are a great way to mildly stress your bones to help increase their density and they offer a great workout to strengthen and build muscle. Resistance tubing is easy to use and you can take them with you when you travel. During the summer we can become too busy to travel to the gym every day, so if you are looking for a quick but effective workout you can do anywhere then try toning up using these resistance tubing exercises. 

Try doing each exercise 2 times of 12 repetitions.

1. Squats. Stand with both feet on top of tubing slightly wider than hip distance apart (keep feet parallel). Hold a handle in each hand and pull ends up to your shoulders (elbows will point down next to your sides so that arms form a “W”). Keeping hands in this position, slowly press hips down and back into a squat while keeping chest up and looking straight ahead. Pause at the bottom, and then stand all the way back up; repeat.

2. Reverse lunges. Stand with your left foot on the center of the tube and hold hands in the position described for the squat exercise. Take a big step back with your right foot and lower into a lunge, bending right knee to about 90 degrees, push back up and tap right foot briefly behind left foot before going immediately back into a lunge on the same leg. Perform all reps with right leg, and then repeat on other side.

3. Standing rows. Wrap the band around a bar or a railing at chest height. Step back far enough until there is tension of the band. Soften your knees and engage your abs. Pull tubing toward you in a rowing motion and squeeze the back muscles. Try keeping your elbows close to your sides. Return to starting position and repeat.

4. Chest press. Wrap the band around a bar or railing near chest height and stand facing out with a handle in each hand, elbows raised to either side at shoulder height and wrists directly in front of elbows. Lean forward slightly to create tension and press both arms forward in front of shoulders; slowly bring elbows back to start position (should feel chest stretching) and repeat.
5. Lateral shoulder raises. Step on tubing with one foot near the center of the tube and hold one handle in your right hand at your side (increase or decrease slack to vary resistance). Standing up straight, raise your right arm straight out to the side until it reaches shoulder height; slowly lower to start position. Perform all reps on one side; then switch sides and repeat with left arm.

6. Triceps kickbacks. Wrap the band around a bar or railing at chest height. Facing toward the band step back until there is a slight tension on band. Hold handles and bend over at hips, keeping the back straight. Pull your elbows up near your ribs and glue them to your sides; this is your start position. Slowly press backwards and extend arms straight behind you without moving elbows away from your body, then lower back 90 degrees to start position and repeat.

7. Bicep Curls. Step on tubing with one foot near the center of the tube. Hold handles and stand up straight keeping your elbow in line with your ribs. Keeping your core engaged curl wrists up toward your shoulders for one repetition and repeat.

8. Torso twists. Wrap one end of tube around a bar or railing and pull handle through the opposite handle so that you’re left holding one end. Keeping the band taut, stand a few feet away, facing sideways, with the handle in both hands and arms straight in front of chest. Slowly rotate your spine and pull the weight horizontally, using abs and not arms, as far as you can without turning hips. Twist back the other direction, controlling the movement on the return motion. Perform all reps; then turn around and repeat on other side.