CONTENT WHY SHOULD I USE RESISTANCE LOOP BANDS? Resistance Exercise... 1 Flexibility Exercise... 1 THE RESISTANCE LEVEL... 2

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2 CONTENT WHY SHOULD I USE RESISTANCE LOOP BANDS?... 1 Resistance Exercise... 1 Flexibility Exercise... 1 THE RESISTANCE LEVEL Band Set... 2 FLOOR EXERCISES... 4 Hip Abduction in sidelying (good for beginner)... 4 Hip Flexion in Lying (beginner)... 5 Floor Bridge (Good for beginners)... 6 Clams (beginner)... 7 Bikini Bottom Sculptor (good for intermediate/advanced)... 8 Straight Leg Raises (intermediate/advanced)... 9 Plank Knee Thrusts (advanced) CLOSED CHAIN EXERCISES (IN STANDING) Squat (beginner) Single leg squat (intermediate/advanced) Deadlift (intermediate/advanced) Crab Walk (intermediate/advanced) AT WORK - IN SITTING Seated Abduction (Beginner) OPEN CHAIN EXERCISES (IN STANDING) Static High Knees: (Beginner) Standing Hip Abduction: (Beginner) FLEXIBILITY EXERCISES (STRETCHES)... 18

3 R WHY SHOULD I USE RESISTANCE LOOP BANDS? esistance bands are a great addition to any strength training routine or rehabilitation program and come in a variety of sizes, lengths, and strengths. The American College of Sports Medicine recommends that adults should engage in at least 150 minutes of moderate-intensity exercise each week. Resistance and Flexibility exercises are one of the best ways to meet this goal. These exercises will improve blood flow to your muscles and allow them to flush out lactic acid faster and does not have to be complicated or painful. Resistance Exercise Adults should train each major muscle group two or three days each week using a variety of exercises and equipment. Very light or light intensity is best for older persons or previously sedentary adults starting exercise. Two to four sets of each exercise will help adults improve strength and power. For each exercise, 8-12 repetitions improve strength and power, repetitions improve strength in middle-age and older persons starting exercise, and repetitions improve muscular endurance. Adults should wait at least 48 hours between resistance training sessions. Flexibility Exercise Adults should do flexibility exercises at least two or three days each week to improve range of motion. Each stretch should be held for seconds to the point of tightness or slight discomfort. Repeat each stretch two to four times, accumulating 60 seconds per stretch. Static, dynamic, ballistic and PNF stretches are all effective. Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching. This portable exercise equipment is easily stored, making it perfect for home use, hotel workouts, or when you re tight on space at the gym. Sure, they don t completely rival the strength, mass-building, or body-sculpting potential of free weights, but they re a phenomenal stopgap to fill the void and make fitness feasible when you re stuck gym-less. A resistance loop band is a versatile workout tool. It can be used to perform all types of exercises (upper and lower body), it s perfect for strength training and for doing cardio workouts. Resistance loop bands come in a range of resistance levels, from highly stretchable to heavy-duty strength. Page 1

4 T THE RESISTANCE LEVEL his is the most important characteristic because the resistance of the band should correspond to your own fitness level. Luckily, you ll find numerous variations in this set of 5 bands from extra light (Yellow) resistance bands to extra-heavy (Black) resistance bands. Extra light resistance bands are suitable for people that have never done resistance training in the past and the ones that feel out of shape. These are perfect for the individuals making their first steps, as well as for older users. The measurement associated with these bands is usually 0 to 8 pounds of resistance. Medium (Green) loop bands are great for the individuals that already have some resistance training background and are looking for opportunities to make the exercise a bit more challenging. These are characterized by 15 to 20 pounds of resistance. Heavy (Blue) resistance bands will correspond to the needs of individuals that work out regularly and do resistance training on a daily basis. They are in the range of 20 to 25 pounds of resistance. Finally, the extra-heavy bands are suitable for professionals and for the most experienced users. These typically feature 25 pounds of resistance or more. 5 Band Set This quality 5 band set features all of the resistance levels described in the above section of the article. This way, you ll get to vary the intensity of the exercise and you can use the different kinds of loop bands for different types of workouts. 2 P a g e

5 IMPORTANT!!! PLEASE READ THE INSTRUCTIONS BELOW PRIOR TO USING THE RESISTANCE LOOP BANDS Before each workout check the band for possible wear and tear. Avoid exposing the band to rough or abrasive surfaces. Do not stretch the band beyond 2 times it resting length. Always perform general warm-up activities prior to performing loop band exercises. Make sure the band is securely positioned before beginning each exercise. Perform exercises in a slow and controlled manner. Keep abdominal muscles tight while performing exercises. Avoid straining or holding breath while exercising. Discontinue any exercise that is uncomfortable or causes discomfort. Consult your physician before beginning any type of exercise program. 3 P a g e

6 FLOOR EXERCISES HIP ABDUCTION IN SIDELYING (GOOD FOR BEGINNER) Step 1: Place the resistance band around your shins, just above your ankles. Step 2: Lie down on your side, with your knees and feet together Step 3: Squeeze your lower abdominal muscles (by drawing your belly button towards your spine) and lift your top ankle upwards 8-12 inches. Do not rotate your body as you lift your knee. Step 4: Lower your ankle back down to the bottom foot. This completes one repetition. Step 5: Repeat for the desired amount of repetitions and then switch to the other side of your body and repeat the motion. 4 P a g e

7 HIP FLEXION IN LYING (BEGINNER) Step 1: Lie down on your back and place the resistance band around the outside of your shoes Step 2: Gently squeeze your lower abdominal muscles (by drawing your belly button towards your spine) and gluteal muscles as you lift your right knee towards your chest Step 3: Straighten your knee to return to the starting position and repeat 10 times Step 4: Repeat with your left leg. 5 P a g e

8 FLOOR BRIDGE (GOOD FOR BEGINNERS) Step 1: Place the resistance band around your thighs, just above your knees. Step 2: Lie down on your back with your feet on the floor and knees bent at a 90 degree angle. Step 3: Gently squeeze your lower abdominal muscles (by drawing your belly button towards your spine) and gluteal muscles as you lift your hips up towards the ceiling. Ensure that your shoulders, hips and knees are in line and that your spine remains in a neutral position. 6 P a g e

9 CLAMS (BEGINNER) Step 1: Place the resistance band around your thighs, just above your knees. Step 2: Lie down on your side, with your knees and feet together Step 3: Squeeze your lower abdominal muscles (by drawing your belly button towards your spine) and lift your top knee upwards 8-12 inches, foot stays in place against the bottom foot. Do not rotate your body as you lift your knee. Step 4: Lower your knee back down to the bottom knee. This completes one repetition. Step 5: Repeat for the desired amount of repetitions and then switch to the other side of your body and repeat the motion. Make it harder...try the following progression. 7 P a g e

10 BIKINI BOTTOM SCULPTOR (GOOD FOR INTERMEDIATE/ADVANCED) Step 1: Place the resistance band around your shins, just above your ankles. Step 2: Lie down on your side, prop your upper body onto your elbow (N.B. ensure your shoulder is in line with elbow) with your knees and feet together Step 3: Squeeze your lower abdominal muscles (by drawing your belly button towards your spine) and lift your hips off the floor (as you would for a side plank) and rotate your top knee upwards 8-12 inches, foot stays in place against the bottom foot. Do not rotate your body as you lift your knee. Step 4: Lower your knee back down to the bottom knee. This completes one repetition. Step 5: Repeat for the desired amount of repetitions and then switch to the other side of your body and repeat the motion. 8 P a g e

11 STRAIGHT LEG RAISES (INTERMEDIATE/ADVANCED) Step 1: Lie down on your back and place the resistance band around the lower legs, just above the ankles Step 2: Gently squeeze your lower abdominal muscles (by drawing your belly button towards your spine) and raise both legs about a foot off the floor Step 3: Keep both legs straight and as still as possible, then raise your right leg up towards the ceiling. Make sure that you keep your back in a neutral position Step 3: Slowly lower your right leg down to the starting position and repeat 10 times Step 4: Repeat with your left leg. 9 P a g e

12 PLANK KNEE THRUSTS (ADVANCED) Step 1: Place the resistance band around your shoes and move into the plank position, with wrists and elbows in line with shoulders, a neutral back and on toes Step 2: Squeeze your lower abdominal muscles (by drawing your belly button towards your spine and lift your right foot off the floor and bring your right knee straight forward to the inside of your right elbow. Return to starting position and complete repetitions Step 3: Repeat with the left leg 10 P a g e

13 CLOSED CHAIN EXERCISES (IN STANDING) SQUAT (BEGINNER) Step 1: Place the resistance band around your thighs, just above your knees. Step 2: Place your feet hips/shoulder width apart Step 3: Squeeze your lower abdominal and gluteal muscles as you bend forward until your hips and knees are at a 90 degree angle, as if to sit down on a chair. Ensure that your knees to not cross your toes Step 4: Raise your body by straightening your knees until your are standing tall to finish one repetition Want to make it harder..try the following progression Page 11

14 SINGLE LEG SQUAT (INTERMEDIATE/ADVANCED) Step 1: Place the resistance band around your thighs, just above your knees. Step 2: Place your feet hips/shoulder width apart Step 3: Stand on your left leg, bending knee slightly. Squeeze your lower abdominal and gluteal muscles then tilt forward from the hips and bend left knee to form a ¼-½ squat, ensuring your left knee is in line with your left second toe Step 4: Raise your body by straightening your left knee until your are standing tall to finish one repetition 12 P a g e

15 DEADLIFT (INTERMEDIATE/ADVANCED) Step 1: Place the resistance band around your shoes, placing feet hips/shoulder width apart Step 2: Hold one loop of the band with both hands and stand up tall, bending knees slightly for starting position Step 3: Squeeze your lower abdominal and gluteal muscles and tilt forward from your hips until chest is almost parallel to the floor, keeping your back in a neutral position. You should feel a slight stretch in your hamstrings. Step 4: Maintaining a neutral position within your back, squeeze your lower abdominals and gluteals to bring your body back to the start position 13 P a g e

16 CRAB WALK (INTERMEDIATE/ADVANCED) Step 1: Place the resistance band around your shins, just above ankles, standing with the band taught, feet hip width apart Step 2: From a half squat position, shift your weight to the left side, stepping sideways with the right leg. Step 3: Take 8 to 10 steps before heading back the other way Step 4: Alternate stepping side to side, ensuring smooth, controlled movement 14 P a g e

17 AT WORK - IN SITTING SEATED ABDUCTION (BEGINNER) Reps: Aim for 15 to 20 reps. To really show those thighs who s boss, sit at the edge of a chair or bench and tie a loop band around both legs, just above the knees. Place your feet slightly wider than your shoulders. Slowly press your knees out, turning your feet in as your legs move apart. Hold for two seconds, and then bring your knees back together. Page 15

18 OPEN CHAIN EXERCISES (IN STANDING) STATIC HIGH KNEES: (BEGINNER) Step 1: Place the resistance band around the outside of your shoes and stand with band taut, feet hip width apart. Step 2: Simultaneously, lift your right knee and left arm so that your right thigh is parallel to the ground Step 3: Complete repetitions then switch sides 16 P a g e

19 STANDING HIP ABDUCTION: (BEGINNER) Step 1: Place the resistance band around the outside of your lower legs, just above ankles and stand with band taut, feet hip width apart. Step 2: Shift your weight to the left foot and lift your right foot off the ground, slightly bending your left knee Step 3: Keep your shoulders directly above your hips, squeeze your lower abdominals and gluteal muscles as you lift your right leg out to the side, while maintaining your balance and posture. Bring your right leg back to the middle and repeat repetitions. Step 4: Repeat by standing on your right leg. 17 P a g e

20 O FLEXIBILITY EXERCISES (STRETCHES) ne of the easiest way to stretch your whole body is to use resistance loop bands. A resistance loop band is an exercise band made of stretchy latex which create a loop. It is used to create resistance. Different loop bands have different resistance levels. Depending on your fitness and flexibility levels, you can hold the stretches for a longer or shorter time. You can also choose a band with a higher resistance level if you are more advanced. Here is a list of ten stretches using a loop resistance band. 1. Calf Stretch Lay on your back on a yoga mat or on the floor. Place of side the loop band around your forefoot. Still on your back, grab the other side of the loop and keeping your leg straight, pull towards your chest. You want to bring your leg towards you. Do this with both legs, holding for 30 seconds each time. You should feel the stretch in your calf and behind your thigh. 2. Hip Flexor Stretch Lay on your back. Place the loop band around your foot. Keep your leg straight and using the loop band, pull your leg across your body towards the floor. Make sur your pull is gentle and slow. You will feel a stretch in your hip, in your glutes and on the side of your tight. You may also feel a stretch in your back. Hold this position for 30 seconds. Stretch each leg. 3. Quad Stretch Standing up on one foot, raise one leg upwards and towards your opposite hip. Take the loop band and place it around your raised foot. Keep the same position and gently pull the resistance band upwards. You will feel the stretch in your quad, in your hip and your lower back. Do this stretch for each leg, holding 30 seconds at a time. 4. Glute Stretch Stand up and place loop the band around one foot. Pulling on the band with the leg s opposite hand slowly raise your leg until it stands parallel to the floor. Use your other hand to find balance. Try to raise your leg pass the parallel stance until you feel a good stretch in your glutes. You should also feel the stretch in your hip flexor and behind your tight. If you are having a hard time finding your balance, use a chair to steady yourself with your free hand. Do this for 30 seconds for each leg. 18 P a g e

21 5. Upper Back Stretch Sit on the floor, your legs extended in front of you. Place the loop band around both feet. Grad the band along each side, as close as possible to your feet. Gently curl your back. The band will help you hold the stretch. People who are very flexible may grab their feet instead of the band. Hold this position for 20 seconds, twice. 6. Chest Stretch Sit on the floor, cross legged. Wide grip the loop band and stretch it over your head. Bring the loop band as low and as wide as you can to stretch your chest. You will also feel this stretch in your back and shoulders. Hold this stretch for 20 seconds, twice. 7. Tricep Stretch Standing up, grab the resistance band with one hand and pass it over your shoulder so it dangles down your back. Take your other hand and bring it to your lower back and grad the resistance band. Pull down with your lower hand. You will feel a stretch in the shoulder holding the band in your upper back. Hold this for 30 seconds. Repeat the stretch with the other arm. 8. Calve Stretch Loop the band around both feet. Using a chair for balance, put one feet forward and bring the other feet backwards, as high as you can. Hold this position for 30 seconds. Gently release and repeat the exercise with the other leg. You will feel a good stretch in your calve, your glute and the back of your leg. 9. Hip Abductor Stretch Loop the band around your ankles. Stretch your feet apart, until the band is tight and not touching the floor. Standing on one feet, and holding a chair for balance, bring one leg apart. Extend as wide as you can. Keep your knee straight and stay in an upright position. Do this for 30 seconds, once for each leg. 10. Side Stretch Sit in a cross-legged position hold to one side of the resistance band with one hand and keep that hand to the floor. Grab the other side of the band with the other hand and bring it over your head. Let your upper hand fall over your head, towards the hand on the floor. The band will create resistance and stretch your side. Hold this for 30 seconds on each side. You will feel this stretch on your side, chest and back. For a full body stretching routine, do all the exercises in one session, preferably early in the morning. Remember to stay well hydrated while you stretch and to breathe deep. 19 P a g e

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