Resistance tubes are versatile and portable and take up little space. Strengthen your entire body by choosing some exercises for each muscle group. Resistance tubes usually have a color code, ranging from light to dark, to indicate the level of resistance. However, the colors are not standardized and may vary depending on the manufacturer. Instead, observe the thickness of the tube. In general, the thicker the tube, the greater the resistance. The Simple Fitness Solutions website recommends buying tubes from at least two different levels of resistance to determine which one works best for you.
Row, row, row, and get strong
Seated row strengthens your core and back muscles, as well as your biceps. Start in a sitting position with your legs extended in front of you and knees slightly bent. Wrap the resistance tube around one of the bedposts, or another anchor at ground level, and grab a handle in each hand. Make sure there is tension in the tube when you have your arms extended in front of you. Perform the rowing movement, pulling back the handles and contracting the shoulder blades. The elbows should form 90 degree angles. Slowly extend the arms back to the starting position to complete a repetition. Make sure to keep the spine straight and the shoulders down throughout the exercise. Try to perform 12 to 15 repetitions, as recommended by the American Council on Exercise.
Tone lower body
Lower body exercises with a resistance band include many squats, lunges, and hamstring curls. A rotating stride works the legs, buttocks and upper muscles of the back. Start standing with your right leg in front of you and your left heel lifted behind you. Fold the resistance tube in half, keeping it at chest level in front of your body, arms extended. If the tube has handles, both will be on the same side. While pulling the band, bring your arms to your chest as you lower in stride position. Make sure your front knee does not extend above your ankle. As you take your stride, turn the body to the right. Return to the starting position to complete a repetition. Do 10 repetitions on each side.
Exercise your abs
"Using a resistance tube increases the firming power of any abdominal movement," says Linda LaRue, creator of the Core Transformer class at the Equinox Fitness Clubs in Los Angeles. Perform a baseball swing while standing in the center of the resistance tube with your feet hip-width apart.LaRue recommends crossing the tube in front of you once or twice, forming an X, to ensure a strong resistance. Flex your knees slightly in a half squat while you take the handle of the tube to your body at the level of the navel. Keep your elbow bent and lift both handles over your right shoulder as you turn to the right, allowing your legs to straighten. Make an axis on the toes of the left foot and then, slowly, return to the half-squat position. Start with two sets of eight, working at your own pace until you can complete three series.
Safety measures for resistance tube exercise
Although there are no major risks associated with a faulty resistance tube, the American Council on Exercise reminds you to check the tube before each use for small cracks that could cause the band to break and hit you, or hurt someone else during the exercise. Keep the band away from abrasive surfaces such as cement or asphalt, and train instead on grass, carpet, rubber or wood floors. Wear athletic shoes during exercise and maintain good posture during each exercise by contracting the navel to the spine to engage your core muscles and keep your spine straight.