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Resistance band exercises - PDF
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The benefits of exercise
The Department of Health and Aged Care recommend completing at least 30 minutes of moderate intensity physical activity on most days no matter your age, weight, or health condition.
This is because exercise has so many benefits! Exercise helps you:
- Manage existing health issues
- Reduce the risk of developing chronic health conditions
- Reduce the risk of falling
- Maintain your independence
- Manage pain and improve mobility.
Find out more about how exercise can help you in this article.
The Department of Health and Aged Care recommend completing at least 30 minutes of moderate intensity physical activity on most days no matter your age, weight, or health condition.
This is because exercise has so many benefits! Exercise helps you:
- Manage existing health issues
- Reduce the risk of developing chronic health conditions
- Reduce the risk of falling
- Maintain your independence
- Manage pain and improve mobility.
Find out more about how exercise can help you in this article.
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Seated row
This seated row exercise strengthens your upper back and arm muscles. It can help you maintain posture and keep your shoulders healthy.
- Wrap the band around the bottom of your foot.
- Firmly hold on to each end of the band.
- Keep your leg straight and your heel on the ground.
- Start with your arms straight in front of you.
- Pull the band until your hands are at the side of your chest.
- Gently return to the start position.
You can do up to 10 reps of this exercise. If you want to another set, remember to build up slowly and work to your fitness level.
This seated row exercise strengthens your upper back and arm muscles. It can help you maintain posture and keep your shoulders healthy.
- Wrap the band around the bottom of your foot.
- Firmly hold on to each end of the band.
- Keep your leg straight and your heel on the ground.
- Start with your arms straight in front of you.
- Pull the band until your hands are at the side of your chest.
- Gently return to the start position.
You can do up to 10 reps of this exercise. If you want to another set, remember to build up slowly and work to your fitness level.
Read less...
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Leg press
The leg press is a great exercise to maintain or improve your lower body strength.
- Wrap the band around the bottom of your foot.
- Firmly hold on to each end of the band.
- Start by bringing your knee towards your chest.
- Push your leg out in front of you.
- Slowly bring your knee back up towards your chest.
You can do up to 10 reps of this exercise. If you want to another set, remember to build up slowly and work to your fitness level.
The leg press is a great exercise to maintain or improve your lower body strength.
- Wrap the band around the bottom of your foot.
- Firmly hold on to each end of the band.
- Start by bringing your knee towards your chest.
- Push your leg out in front of you.
- Slowly bring your knee back up towards your chest.
You can do up to 10 reps of this exercise. If you want to another set, remember to build up slowly and work to your fitness level.
Read less...
Chest press
The chest press is a great upper body exercise that strengthens your chest, shoulder, and arm muscles.
- Wrap the band around a chair or around your upper back.
- Firmly holding onto each end of the band.
- Start with your hands at the side of your chest.
- Push both arms out in front of you.
- Slowly return hands to the start position.
You can do up to 10 reps of this exercise. If you want to another set, remember to build up slowly and work to your fitness level.
The chest press is a great upper body exercise that strengthens your chest, shoulder, and arm muscles.
- Wrap the band around a chair or around your upper back.
- Firmly holding onto each end of the band.
- Start with your hands at the side of your chest.
- Push both arms out in front of you.
- Slowly return hands to the start position.
You can do up to 10 reps of this exercise. If you want to another set, remember to build up slowly and work to your fitness level.
Read less...
Leg extension
The leg extension specifically targets your thigh muscles to help develop strength and stability around your knee joint.
- Tie the band around the front leg of your chair.
- Sit down and place the band around the front of your ankle.
- Start with your foot on the ground.
- Straighten your knee while lifting your foot off the ground.
- Slowly return to the start position.
You can do up to 10 reps of this exercise. If you want to another set, remember to build up slowly and work to your fitness level.
The leg extension specifically targets your thigh muscles to help develop strength and stability around your knee joint.
- Tie the band around the front leg of your chair.
- Sit down and place the band around the front of your ankle.
- Start with your foot on the ground.
- Straighten your knee while lifting your foot off the ground.
- Slowly return to the start position.
You can do up to 10 reps of this exercise. If you want to another set, remember to build up slowly and work to your fitness level.
Read less...
Bicep curl
The bicep curl focuses on improving the strength of your arm muscles.
- Place the middle of the band underneath both your feet.
- Firmly hold on to each end of the band.
- Start with your hands down by your side.
- Bring your hands towards your shoulder while bending your elbows.
- Slowly return to the start position.
You can do up to 10 reps of this exercise. If you want to another set, remember to build up slowly and work to your fitness level.
The bicep curl focuses on improving the strength of your arm muscles.
- Place the middle of the band underneath both your feet.
- Firmly hold on to each end of the band.
- Start with your hands down by your side.
- Bring your hands towards your shoulder while bending your elbows.
- Slowly return to the start position.
You can do up to 10 reps of this exercise. If you want to another set, remember to build up slowly and work to your fitness level.
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Important
These exercises may not be suitable for you. Consult a health professional before beginning each exercise if you are unsure. Seek medical assistance if you feel any new or increasing pain, if you feel dizzy, clammy, or short of breath.
These exercises may not be suitable for you. Consult a health professional before beginning each exercise if you are unsure. Seek medical assistance if you feel any new or increasing pain, if you feel dizzy, clammy, or short of breath.
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More helpful information
If you need more information, take the LiveUp quiz by clicking the 'Let's go!' button below or get in touch with one of our helpful team on1800 951 971
If you need more information, take the LiveUp quiz by clicking the 'Let's go!' button below or get in touch with one of our helpful team on1800 951 971
Read less...
Download and print these exercises below!
Resistance band exercises - PDF
Download
Insights, advice, suggestions, feedback and comments from experts
Introduction
As an expert in exercise and fitness, I have extensive knowledge and experience in various types of exercises and their benefits. I have studied exercise science and have worked with individuals of different ages and fitness levels to help them achieve their health and fitness goals. I am here to provide you with information on the resistance band exercises mentioned in this article.
Resistance Band Exercises
Resistance band exercises are a great way to improve strength, flexibility, and overall fitness. They are versatile, portable, and suitable for people of all fitness levels. Let's take a closer look at each exercise mentioned in the article:
1. Seated Row:
- This exercise targets the upper back and arm muscles, helping to improve posture and shoulder health.
- To perform the seated row exercise:
- Wrap the resistance band around the bottom of your foot.
- Firmly hold onto each end of the band.
- Keep your leg straight and your heel on the ground.
- Start with your arms straight in front of you.
- Pull the band until your hands are at the side of your chest.
- Gently return to the starting position.
- Aim to do up to 10 repetitions of this exercise, and remember to build up slowly and work at your fitness level.
2. Leg Press:
- The leg press exercise is effective for maintaining or improving lower body strength.
- To perform the leg press exercise:
- Wrap the resistance band around the bottom of your foot.
- Firmly hold onto each end of the band.
- Start by bringing your knee towards your chest.
- Push your leg out in front of you.
- Slowly bring your knee back up towards your chest.
- Aim to do up to 10 repetitions of this exercise, and gradually increase the intensity as you progress.
3. Chest Press:
- The chest press exercise targets the chest, shoulder, and arm muscles, helping to strengthen the upper body.
- To perform the chest press exercise:
- Wrap the resistance band around a chair or your upper back.
- Firmly hold onto each end of the band.
- Start with your hands at the side of your chest.
- Push both arms out in front of you.
- Slowly return your hands to the starting position.
- Aim to do up to 10 repetitions of this exercise, and adjust the resistance band tension to challenge yourself.
4. Leg Extension:
- The leg extension exercise specifically targets the thigh muscles, helping to develop strength and stability around the knee joint.
- To perform the leg extension exercise:
- Tie the resistance band around the front leg of your chair.
- Sit down and place the band around the front of your ankle.
- Start with your foot on the ground.
- Straighten your knee while lifting your foot off the ground.
- Slowly return to the starting position.
- Aim to do up to 10 repetitions of this exercise, and focus on maintaining proper form throughout.
5. Bicep Curl:
- The bicep curl exercise focuses on improving the strength of your arm muscles.
- To perform the bicep curl exercise:
- Place the middle of the resistance band underneath both of your feet.
- Firmly hold onto each end of the band.
- Start with your hands down by your sides.
- Bring your hands towards your shoulders while bending your elbows.
- Slowly return to the starting position.
- Aim to do up to 10 repetitions of this exercise, and gradually increase the resistance as you become stronger.
Conclusion
Incorporating resistance band exercises into your fitness routine can provide numerous benefits, including improved strength, flexibility, and overall fitness. Remember to consult a health professional before starting any new exercise program, especially if you have any underlying health conditions or concerns. Start with a comfortable resistance level and gradually increase the intensity as you progress. Enjoy your workouts and have fun while staying active!
