Resistance Band Exercises

2-3 sets, 10-15 repetitions

Stand sideways, with the knotted end of the band anchored in a door. Keep the band at your center and push it out and then bring it back in to your body. You should feel your hip, back, side, and abdominal muscles working (i.e., your “core”). To make the exercise easier, stand closer to the door. To make it more challenging, stand further away. Complete the recommended number of sets and repetitions facing each way.

2-3 sets, 8-12 repetitions

Stand or sit with the band held in both hands out in front. Stretch the band back, trying to stretch it across or close to your chest. Squeeze your shoulder blades together for 2-3 seconds, then slowly return to starting position. These can also be performed diagonally each way.

2-3 times down a hallway and back

Loop the band by knotting it a couple of times. Put the loop around your ankles. Keeping your knees soft (i.e. not ‘locked out,’ but also not in a deep squat), step sideways with one foot, then bring the other foot in. Maintain some tension on the band the whole time (don’t let the band go slack!). You should feel this working your side/back hip muscles. To make the exercise easier, put the band around your knees. To make it more challenging, put the band around your feet.

2-3 sets, 6-10 repetitions

Put the looped band around your knees. Lie on your back, gently press your knees into the band, and maintain that tension as your squeeze your buttocks and lift your hips into the air. You should feel this working your butt muscles, not your low back (don’t arch your low back). Slowly return down to starting position, then repeat.