SIT AND BE FIT | Resistance Band Exercises

FAVORITE RESISTANCE BAND EXERCISES

It's no secret that the resistance exercise band is one of Mary Ann's favorite exercise accessories used in the SIT AND BE FIT program. They're not only a wonderful way to increase muscle strength by recruiting more muscle fibers, but they're also a very effective tool to assist in stretching muscles. She likes them for the following reasons:

1. They're perfect for introducing resistance exercise to the novice

because they are unintimidating.

2. They can be used for both strengthening and stretching exercises.

3. The resistance level can be easily adjusted for each exercise by how

close or how far apart the hands are placed on the band. This helps

every participant to truly "listen to their body" and make any necessary

adjustments.

4. They're inexpensive.

5. They can go on vacation with you so you don't have to miss your

resistance workout because you'r away from home or from your local

gym.

6. They are easily stored.

7. They allow for gradual progressive resistance training. Several

strengths of color-coded resistance bands are available.

8. They can be used for abdominal strengthening in the chair.

TWO OF MARY ANN'S FAVORITE RESISTANCE BAND EXERCISES

ABDOMINAL EXERCISE:

Scoot all the way to the back of your chair. Reach back and place the band around the back of the chair so that you are holding one end of the band in each hand. Don't "throw" the band over the back of your head to get it behind the back of your chair as this may result in shoulder injury. Bring the ends of the band to the front, with the thumbs on top of the band pointing forward. Take a deep breath in. As you breathe out, press the small of your back into the back of the chair and press forward slightly with the arms against the resistance of the band. Imagine pulling the belly button to the back of the chair. Tighten the abdominal muscles and keep tightening until you have completely released all your breath and are ready to take the next breath. Then relax the abdominals and the pressure on the band, and repeat the exercise 2 to 4 times starting with a deep breath in.

ABDOMINAL EXERCISE VARIATION FOR OBLIQUE MUSCLES:

Repeat the above exercise. While pressing the back into the back of the chair, lift the right knee and bring the left hand toward the knee. The left shoulder should turn toward the right as well. It's important to continually breathe in and out with a natural, relaxed rhythm. Never hold your breath or bear down. I like to breathe in through the nose and blow the air out softly through pursed lips. When pulling the band forward, pull just enough to help stabilize the spine. Remember, this is primarily an abdominal exercise, not an arm or shoulder strengthener.