Ditch the Bar & Handle the Resistance!

By: Tami Charbonnet | Model: Leslie Thomas Chimento, M.D. | Photographer: Richard Vallon

Resistance band exercises are a perfect way to get a full body workout as an alternative to purchasing expensive equipment. Resistance bands are inexpensive, travel friendly, and they are available in different strengths. To get the most from your strength training using resistance bands, you should have at least 3 different strengths – easy, medium, and difficult.

1. SLEEK SHOULDER T-RAISE OR LATERAL RAISE 
ex1

  • To begin, stand on resistance band so the tension begins at arm’s length. Grasp the handles with palms facing your thighs with a grip slightly less than shoulder width apart. Handles must be resting alongside the outer leg.
  • Extend arms with a slight bend at the elbows and keep back straight. This will be your starting position.
  • Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift handles until they are parallel to floor. Keep your core braced and pause for a few seconds at the top of the movement. Lower the handles back to the starting postion. 2 sets / 10 repetitions

2. STANDING SHOULDER ISOLATION PLUS HIP/GLUTEUS ADDUCTION
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  • Stand with the middle of the resistance band beneath your feet and an end in each hand. 
  • Bend the elbows and pull the handles out and up until the elbows are almost even with the shoulders.
  • Tighten the core and kick the right leg away and out toward the right side. 
  • For hip adduction, tighten the core and kick the heel backward squeezing the glutes. 2 sets / 15-20 repetitions

 

3. SIMPLE BAND BICEP CURLex3

  • Stand with the middle of the resistance band beneath your feet and an end in each hand. 
  • Start with the arms straight by your sides and the band held taught.
  • Bend the arms at the elbows to lift the hands towards the shoulders. Be sure to keep the elbows close to the ribs. 
  • Do not allow the elbows to flare away from the body. 2 sets / 15-20 repetitions

4. RUSSIAN TWIST 
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  • Wrap resistance band around feet and grab handles, and keep them together. 
  • With heels on the floor (or elevated for more of a challenge) rotate handles from side-to-side tapping the floor. 
  • Works abs and obliques. 2 sets / 10-20 repetitions

5. BENT ROWS AND TRICEP KICK BACKS WITH HANDLELESS BANDS
ex5

  • bandinfoStand with the middle of the resistance band beneath your feet and an end in each hand
  • Hold the band in front of you and lean forward slightly while keeping the spine long (chest towards the floor). Step on your band in a slightly squatted position. Keep your lower back tight and straight as you pull your elbows back behind you. Concentrate on squeezing your shoulder blades together at the top of each contraction. 
  • Pull arms back with palms facing each other. Slowly bring palms back to sides bending mostly from the elbows. 2 sets / 10-20 repetitions

 

 

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