Exercising With Resistance Bands

Smart Solutions : Episode SSL-1008 -- More Projects »
Fitness expert Jackie Keller demonstrates some quick and easy exercises utilizing resistance bands.

For the Back

Steps:


  1. Place the band around your back at its widest point and get a firm grip on the ends.
PHOTO

Figure A
  • Hold your hands in front of your shoulder and slowly extend the arms, pulling on the band (figure A).

  • Bring your hands together in front of the body, then slowly release back to the starting position. Repeat 10 times.

  • Make the move harder by shortening your grip on the band.

    Bicep Curl

    Steps:


    1. Put the band on the ground and step on one end. Hold the other end firmly in one hand.

    2. Standing tall, start with your arm extended.
    • PHOTO

    Figure B
  • With your arm facing the ceiling, bend the elbow and pull the band up (figure B). Repeat eight times on each side of the body.

  • Add sets as you get stronger.

    Triceps Press

    Steps:

    • PHOTO

    Figure C
    PHOTO

    Figure D

    1. Bring the band behind your back and grab one end at the shoulder and the other end under the arm by the waist (figure C).

    2. Extend both arms out in opposite directions on the diagonal (figure D). Repeat eight to 10 times.

    Waist

    Steps:

    PHOTO

    Figure E

    1. Step on one end of the band with both feet (figure E) and hold the other end firmly with one hand.

    2. Bend at the waist, leaning over to the side, and then straighten. Repeat eight to 10 times on each side.

    Lower Body

    Steps:


    1. Stand with both feet in the middle of the band and hold an end in each hand.
    PHOTO

    Figure F
  • Slowly drop the rear down into a squat position as you bend the elbows (figure F). Slowly straighten and repeat eight to 10 times.

    Legs

    Steps:


    1. Sit on a chair and tie the ends of the band in a square knot to create a circle.

    2. Slip the tied band over the ankles.
    • PHOTO

    Figure G
  • Hold one foot steady while you pull the other foot out slowly (figure G).

  • Release and repeat eight to 10 times on each leg.
    • Guests
    Jackie Keller
    Nutritionist/Founding Director, NutriFit
    11462 Gateway Blvd.
    Los Angeles, CA 90064
    Phone: 310-473-1989
    Toll-free: 800-341-4190
    Fax: 310-473-1993
    E-mail: Jackie@nutrifitonline.com
    Website: www.nutrifitonline.com
    Also in this Episode
    Smart Solutions : Episode SSL-1008
    •Hot Chocolate Variations
    •Stretch Your Beauty Bucks
    •Exercising With Resistance Bands
    •Smart Solution of the Day