A Workout With Bands

Friday, July 13, 2007

Posted by Helene

As a trainer and class instructor I have complete free access to the gym which I consider a blessing since I love my job! Some of my clients outside of the club are stay at home moms, seniors, or people on physical rehabilitation. Obviously, I can’t carry a whole set of dumbbells, benches and bars everywhere I go, and when I train one on one I rarely use gym machines but think outside the box. A few days ago, I brought an exercise band to a dear friend of mine and showed her some exercise to get her started on a fitness routine. I told her to supplement with dumbbells in a few weeks. Bands take no room, require your own body resistance and can be used short and tight or long and loose depending your strength.


Biceps Curls with Band



Starting Position:
Stand on center of band with feet close together, knees slightly bent. Grip handles in front of thighs, palms facing outward. Hug elbows in tight to your torso and contract abs.
Action:
Without leaning back, and keeping upper arms stationary, curl hands up to your shoulders. (exhale)
Slowly lower to starting position to complete one rep. (inhale)
Make it harder: Step your feet out to the sides, closer to the ends of the band and/or grip closer towards the center as opposed to the very end (handles) of the band.
Make it easier: Step as close as possible to the center and grip the end of the band.

Low Mount Seated Rows with Band



Starting Position:
Sit on floor or bench with knees slightly bent, feet hip-width apart. Keep back straight, abs in, heels on the floor. Loop band around the soles of the feet, then cross the ends/handles over shins so right hand holds left handle and left hand holds right handle, palms facing down.
Action:
Pull hands toward chest so elbows and fists are at or near shoulder level, pinching shoulder blades together at the end of the movement. (exhale)
Slowly return to starting position to complete one rep. (inhale)
Make it harder: Spread feet apart so they lie on the band closer to handles for more resistance.
Make it easier: Do not cross handles and keep feet close together at center of band. Make sure the band is secure around your feet.
Muscles Worked: Upper back, Triceps

Low Mount Adduction with Band



Starting Position:
Make a loop at one end of the band and place your left ankle into it. Wrap the other end/handle around a low mount, like a furniture leg. Stand to the side a few feet away from the furniture, parallel to it. Hold onto a chair or wall for balance if necessary. Shift weight into right foot keeping knee soft and left foot flexed. Allow the resistance to pull your left leg out to the left side of your body to start.
Action:
Keeping foot flexed, leading with your inner thigh, sweep your left leg across your body towards the right as far as you can. Hold for 1-3 counts. (exhale)
Slowly return to starting position to complete one rep. (inhale)
Finish set before switching sides.
Make it harder: Stand farther away from the mounted end.
Make it easier: Stand closer to the mounted end.
Muscles Worked: Inner thigh, Quads

Low Mount Abduction with Band



Starting Position:
Make a loop at one end of the band and place your right ankle into it. Wrap the other end/handle around a low mount, like a furniture leg. Stand to the side a few feet away from the furniture, parallel to it. Hold onto a chair or wall for balance if necessary. Shift weight into left foot keeping knee soft and right foot flexed. Allow the resistance to pull your right leg across the center line of your body to start.
Action:
Extend your right leg straight out to the side, leading with your outer thigh towards the ceiling, keeping foot flexed. (exhale)
Slowly lower with control to starting position to complete one rep. (inhale)
Finish all reps on this side before switching.
Avoid leaning back or to the sides during the movement. Lower with control- don't let the band's resistance snap your leg back down to the starting position.
Make it harder: Stand farther from the mounted end of the band.
Make it easier: Stand closer to the mounted end of the band.
Muscles Worked: Outer thigh, Hips, Glutes

Seated Knee Lifts with Chair



Starting Position:
Sit on edge of chair, knees bent, feet flat. Grasp sides of chair, lean back slightly.
Action:
Pull knees toward chest as you crunch upper body forward using abs, not arms. (exhale)
Lower feet almost to floor, but don't let them touch until the end of the set. (inhale)
Special Instructions
This movement should be slow and controlled. Don't let the momentum of your legs do the work for you, and don't let gravity snap your legs down as you return to the starting position.
Muscles Worked: Abs

For each exercise, aim for 2-3 sets of 12-15 repetitions.

Note: Big "thank you" to Louise: you can spot her in the background taking pictures while taking care of her great grandson. If you look closely, you might spot Cash in his swing and he was not having a good time! Some pictures are rushed but you get the idea and description of form and execution. My regulat photographer, Ingrid , will be back next week. Thank you ladies! I could not do it without you!




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This Post was written by Helen from Tartelette


3 comments:

You so rock. =)

Seeing pictures of you just makes me miss you even more!!

Thanks for these, I really appreciate it.

xoxox

Lis said...
July 13, 2007 at 10:41:00 PM GMT+2  

Helene, this is just the thing. I have one of these bands and have kind of left it at the back of my closet as I was not too sure of all the exercises I could do with it. With this I think I can take it our again and maybe even use it instead of the dumb bells every now and then.
Thanks for the effort with the pictures. Really appreciate it!

Meeta said...
July 14, 2007 at 5:35:00 PM GMT+2  

Hi Helene! I'm looking to get back to lifting here shortly, so I think these bands would be a nice way to ease back into the routine! Thanks for the excellent pics demonstrating the correct form!

gilly said...
July 16, 2007 at 5:51:00 PM GMT+2  

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