Resistance bands are a relatively new trend, having gained a great deal of popularity in the last few years. However, they were first invented in 1896 and were generally adopted by physiotherapists in the 1960s.
Today, any reputable physio, such as this Botany physiotherapy, will advise you to get some to use when recovering from an injury and in your daily routine. They can help you get a complete body workout.
You should note that resistant bands come in different colors and strengths. The stronger the resistance the harder the exercise will be and the better it will be at toning your muscles. But, like any exercise routine, it is best to start low and build your resistance. The key is to ensure you have the right form before you increase the load.
Here are the best exercises to get you started:
The Pulldown
Stand with your band around your wrists and put your arms over your head. They should be straight. Then, keeping the tension on the band bring your arms down, bending your elbows to make a horizontal line across your biceps and shoulder. Repeat!
It works your lats and upper back.
Shoulder Rotation
For this, you’ll need the band around your wrist and your arms stretched out in front of you, level with the bottom of your chest.
Turn your arms while maintaining tension on the band. Your wrists should move from facing each other to facing the sky, your palms should be open. This does your shoulders and upper back
The Fire Hydrant
This time you’ll have to put the band around your thighs, just above the knee.
Now, go down on your hands and knees and then slowly lift one knee off the ground and push that leg away from your body without changing its bend. Your body should stay in place. You can alternate legs or do one leg several times and then the other.
It works your glutes and hamstrings.
Side Planks
You may already be familiar with the standard side plank. This is a modified version to work your abs. Place the band around your thighs just above the knee and put your elbow on the floor below one shoulder. Put your lower knee on the floor bent so that the calf is touching as it extends behind you.
Your other leg should have its foot resting on the floor. Lift your leg, hold, return, and repeat. Then switch legs.
Jump Squat
Again the band needs to go around your thighs just above your knees. This time you start in a standard squat position. That means sitting down as though on a chair without the chair there. Your thighs will be parallel with the floor, your knees bent at 90°, and your knees in line with, your shoulders just behind your toes.
Push up, straightening your legs and jumping into the air. Land and repeat. It works your glutes and thighs.
Every exercise should be done for at least eight repetitions and preferably 2-3 sets. You can increase the resistance as needed and then expand the range of exercises you are doing.