Get Fit with the Band

You may be thinking that it’s impossible to keep fit, the gym way, on a daily basis. Now, with resistance bands, it is certainly possible!

3 reasons to get down with the band

1. Resistance bands are very light as they are made of rubber latex or plastic. You can take them with you anywhere – just slip them into your pocket!
2. When using the bands, you will feel the resistance in every part of the exercise. This results in a better range of motion strength and more complete stimulation for your muscles.
3. Resistance bands are reasonably priced and come in a few varieties, including tube with handles, loop and stretch bands.  They are also colourful, and the colour of each band indicates a different strength. It’s best to start with an extra light band and work yourself up slowly until you reach the strength you’re most comfortable with.

Just doing the following 6-step routine for 15 minutes three times a week can improve your strength and balance. But before starting, do check with your doctor if it’s safe for you to do these exercises.

Step 1

Put the centre of the band under your left foot and put your right foot about 1 meter behind you. Hold the band’s handles and do a biceps curl while you bend both your knees into a lunge position. Repeat this move 20 times. Switch the band to your right foot and repeat another 20 times.

Step 2

Stand with your feet wide apart and toes out. Hold the band around your back with your arms stretched to your sides. Bring your fingertips together and bend your knees until your thighs are parallel to the floor. Switch to the earlier position. Repeat this move 20 times.

Step 3

Stand with your feet apart and parallel. Put the middle of the band under your feet. Hold the handles at shoulder height, with your palms facing forward and bend your elbows. Squat while you stretch your arms directly above your head. As you return to the standing position, support your weight on your heels and resist the band. Repeat this move 20 times.

Step 4

Put the band around an object that is stable, like a table leg. Lie down on your back and hold the band’s handles. Stretch your arms above your head, raise your legs and bend your knees. Make sure your shins are parallel to the floor. Lift your upper body forward while stretching your arms toward your knees. Move back to the earlier position. Repeat this move 20 times.

Step 5

Stand with your feet wide apart and put one end of the band under your left foot. Firmly hold the other handle with your left hand. Bend your right knee while moving your left arm towards your right foot. Use your right foot and step off to return to the standing position while you lift your left arm to your side until your shoulder height. Lift your right leg as you lift your left arm. Repeat this move 20 times. Switch the band to your right foot and repeat this move 20 times.

Step 6

Stand with your feet parallel and wide apart and your knees slightly bent while you hold the handles. Bend your upper body to your right while you pull your left elbow upward. Then, bend your upper body to your left while you pull your right elbow upward. This is one move and you must do it quickly. Repeat this move 20 times.

The good thing about resistance bands is that you are able to improve your muscle strength and flexibility while doing the full range of motion. And you can work out while on holiday or during business trips when it is not always possible to hit the gym.

Remember to check with your doctor if you have any aches or pains when following this exercise routine. Also, check your bands regularly and replace them if they are peeling or have holes in them. Happy exercising!

References: 1. Bodybuilding.com. Available at www.bodybuilding.com 2. Fitness Select. Available at www.fitnessselect.net 3. Real Simple. Available at www.realsimple.com

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