The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (39 page)

The first few times you do band exercises, you may feel more wobbly than usual. That’s because unlike free-weight lifting, where the resistance is toughest midlift and easier in both the starting and final positions, a band’s resistance becomes progressively more difficult from beginning to end and doesn’t ease up in the final position.Concentrate on keeping your movements slow, smooth, and controlled throughout.

START HERE:

Move from one exercise to the next without rest. When you complete the last move, rest for 30 seconds, then repeat the entire circuit two more times.

Resistance Pushup

A

• Start in a pushup position, with your legs extended straight behind you and your hands shoulder-width apart. Position the band across your shoulder blades with tight resistance, each end tucked under a hand.

B

• Lower your body until your upper arms are parallel to the floor, then push back to the starting position. That’s 1 rep.

REPS:
Do 10 (or as many as you can).

TIP:
If you find this too difficult, start in a modified pushup position, resting on your knees.

Squat with Side Kick

A

• Stand with your feet hip-width apart, abs tight, band under both feet. Grasp the ends and raise your hands to shoulder height.

B

• Bend your knees and hips and sit back as though sitting in a chair, keeping your knees in line with your ankles.

C

• Push through your heels and return to the starting position, immediately lifting the right leg out to the side as you stand. Repeat to the opposite side. That’s 1 rep.

REPS:
Do 10 to 12.

TIP:
Use exercise tubing with handles for this exercise.

Seated Row

A

• Sit on the floor with your legs straight and loop the resistance band securely around your feet, holding an end in each hand, arms extended in front of you. Keep your back straight and shoulders square.

B

• Tuck your elbows close to your sides as you pull the band to each side of your torso, squeezing your shoulder blades together.

• Pause, then slowly return to the starting position. That’s 1 rep.

REPS:
Do 10 to 12.

Frog Press

A

• Lie faceup, bend your hips and knees 90 degrees, and loop the band around your feet, crossing the band to create an X. Hold an end in each hand at the side of your hips.

B

• From this position, brace your core and slowly extend your legs into the air straight in front of you.

• Pause, then return to the starting position. That’s 1 rep.

REPS:
Do 10 to 12.

EXERCISE BAND WORKOUT 2

Resistance bands allow you to produce specific muscle movements while minimizing the impact on your joints. Highly versatile, they can be used to mimic dozens and dozens of free-weight exercises. Here’s a workout of four more moves to alternate with Exercise Band Workout 1.

START HERE:

Move from one exercise to the next without rest. When you complete the last move, rest 30 seconds, then repeat the entire circuit two more times.

Squat

A

• With your feet shoulder-width apart, step on one end of the band. Stretch the other end up and over your head, place it on your shoulders, and rest it across your upper back.

B

• Now perform a squat by pushing your hips back and lowering your body until your thighs are at least parallel to the floor.

• Push back up to the starting position.

REPS:
Do 10 to 12.

TIP:
To make it harder, pull the band away from your sides.

Standing Incline Fly

A

• Attach the exercise band securely to a door handle. Turn so your back is to the door and grasp the handles, extending your arms out to the sides to about shoulder level, keeping your elbows soft.

• Step forward until the band is taut. Maintain a staggered stance, with one foot in front of the other, and keep your arms slightly bent.

B

• Without changing the angle of your elbows, pull your hands together in front of your body. Return to the starting position.

REPS:
Do 10 to 12.

Resisted Supine Crunch

A

• Connect the ends of the band together with a knot or utility strap. Attach the band to the lowest hinge on a door. Lie faceup on the floor with your head closest to the door and your feet farthest from it.

• Grasp the ends of the band. Bend your elbows so your forearms are parallel to the floor and your hands are at eye level above your head.

• Bend your knees with your heels on the floor.

B

• Contract your abs and raise your torso as high as you can off the floor.

• Lower yourself back to the starting position. Perform the exercise as quickly as possible.

REPS:
Do 10 to 12.

Rubber Band Sidesteps