Resistancy Band Exercises

Resistance bands come in a variety of types, lengths and tensions.  Depending on your specific needs, you can use a band that offers tensions anywhere from 15 lbs. to over 200 lbs. of resistance. Resistance bands are color coded to easily distinguish between levels of tension.  A set of 5 Resistancy Bands cost less than $30, but if you are starting out I would recommend a Yellow of Green color.

Each company has different colors, but the general color range is:

Yellow:  Light resistance bands are used for working areas such as the shoulders and shins

Blue: Medium Resistance good for biceps and triceps

Green: Medium to Heavy Resistance best used on legs, chest and back

Black: Heavy Resistance can be used on the bigger muscles like legs, chest and back

Blue is the most resistance and good for toning stronger legs.

Here are a few of the simple resistancy band exercises; you can work so many different muscle groups, lower back, chest, legs, thighs, abs and arms.

General Overview of All Tube Band Resistance Levels:

* Yellow | 2 to 4 Pounds of Resistance
* Blue | 4 to 6 Pounds of Resistance
* Green | 10 to 12 Pounds of Resistance
* Black | 15 to 20 Pounds of Resistance
* Red | 20 to 30 Pounds of Resistance


Lunge With Biceps Curl
(A) Place the center of the band under the instep of your left foot and position your right foot about two feet behind you.
(B) With an underhand grip on the band’s handles, perform a biceps curl while bending your knees to lower into a lunge position. Complete 20 repetitions. Switch legs and repeat.

Hug-the-World Plié
(A) Stand with feet wider than shoulder-width apart, toes out. Wrap the band around your back at bra level. Extend arms to sides, slightly curved, while holding the band just shy of the handles.
(B) Bring fingertips together and bend knees until thighs are parallel to the floor. Open arms while returning to start. Repeat 20 times.

Shoulder Press with a Squat
(A) Stand in the middle of the band with feet parallel and shoulder-width apart. Hold handles at shoulder height, with palms facing away from you and elbows bent.
(B) Squat deeply while pressing your arms directly over your head. Keep your weight on your heels and resist the band as you return to standing position. Repeat 20 times.

Side Lunge with Side Raise
Stand with feet wider than shoulder-width apart, one end of the band under left foot. Grip other handle with left hand.
(A) Step into a lunge with right foot; sweep left hand down toward right foot.

(B) Push off with right foot to return to standing; raise right leg as you perform a lateral raise with left arm. Repeat 20 times; switch sides.