Maybe you don’t like fighting for space with the sweaty guys using the free weights, or maybe barbells just aren’t your thing. Or maybe, like so many moms, you’re an on-the-go woman who has to pack exercise into a long list of other to-do items. You need a fast, flexible work-out routine, and the resistance band is just right. Take your time going through the motions, and work up to 20 reps for each exercise.
Bicep Curl
Stand on the center of the resistance band with one foot and hold one end in each hand, with elbows bent so your forearms are perpendicular to the body. Slowly lift both arms up until your fists are at your shoulders. Lower and repeat.
Tricep Stretch
Anchor the middle of the resistance band to the door or wall using a resistance band anchor. Stand about 2 feet away from the door or wall and grasp one end of the band in each hand, facing the anchor, with your hands straight down at your sides. Pull the band straight back, keeping your elbows straight but not locked. Hold your arms at full extension for a second, then return to the starting position and repeat.
Butterfly
With the resistance band still anchored, stand about 2 feet away from the anchor, facing away. Grasp one end of the band in each hand with your arms bent so that your fists are up at shoulder height. Pull the two ends together in front of your chest until your hands until your hands are about 6 inches apart. Return to the starting position and repeat.
Squat
Stand on the resistance band with your feet about shoulder-width apart. Hold one end of the band in each hand, with your arms extended straight in front of you. Do a slow, deep squat, holding your arms straight out. Hold for a second, then slowly raise yourself up, lifting your arms straight over your head as you do so. Slowly lower your arms and repeat.
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