You don’t have to drag yourself into a gym or lift heavy weights to get into shape. The resistance band is a simple, effective and convenient piece of equipment that provides a complete body workout. It is lightweight and easy to carry – almost like a portable gym!

A resistance band is made of elastic rubber and offers resistance to the muscles while working out - it is a terrific alternative to dumbbells and other resistance equipment. It weighs less than a pound and is convenient to store and carry. Another advantage--it won’t dent the floor or hurt your foot, if you drop it.

Bands are flat sheets of thin elastic rubber without handles, while tubing is round with handles at two ends. Both these products come in different densities, widths and sizes. They can be purchased with attachments for door handles to increase the number of exercises that can be performed with them.

Yes. With the tubing or bands, the muscles contract against the resistance of the rubber band, so you firm and shape-up as effectively as you would while working out with barbells, machines or dumbbells.

Select a tube or band that you can lift 12 to 15 times before fatigue sets in, and you will be convinced about how effective exercising with a band can be!

As long as the muscles work against resistance, you get a great workout. Working out with a band gives you the benefit of resistance without added weight.

Tubes and bands come in different colors to represent different resistance levels. Then, how can you tell if you are lifting an equivalent to five pounds with blue tubing or ten pounds with a red?  The manufacturers have their own color coding system to differentiate among the various levels of resistance, which can vary from beginner to intermediate to advanced.

The mechanical stretch properties of elastic are based on thickness and quality, age of rubber and how much it is used. The rubber is thicker in higher resistance bands or tubings.

Tubings and bands are sold at sports shops and are available on several online sites. Known by many names--“exercise tubings”, “thera bands”, “resistance cords”, “flexi bands” – they all function in a similar manner.

You might want to purchase two or three different colour bands so that when you get stronger you can move on to the next level of band.

A complete body workout

Do five minutes of light cardiovascular exercise such as walking or jogging.

Do this routine thrice a week on alternate days.

Note
While using resistance bands, you can shorten the length by rapping it around your hands to increase resistance.

Stand on the band and hold handles with palms facing out Bend elbows, bringing palms toward the shoulders and then extend the arms.
Do 2 sets of 16 reps.

Stand with the left foot on the band and the right foot in front of the left. Hold the handles behind your head, bend your elbows and then extend them.
Do 2 sets of 16 reps.

Stand on the band and hold handles, shrug your shoulders up and lower down. Do not bend your elbows as you do this exercise.
Do 2 sets of 16 reps.

Stand with your feet on the band and hold the handles. Then raise your hands to the sides at shoulder level. Make sure you do not lock your elbows. Return to staring position.
Do 2 sets of 16 reps.

Sit tall with your legs extended out in front of you. Old the handles and keeping elbows bent and close to your waist, slowly pull the band towards you. Return to staring position.
Do 2 sets of 16 reps.

Place the band under a ball or step and lie face up holding the handles. Bend elbows, make sure they are in line with the shoulders and contract the chest muscles as you push arms up.
Do 2 sets of 16 reps.

Stand on the band, keeping your feet shoulder-width wide and hold the handles. Lower into a squat, pulling the handles up towards you, and return to start position.
Do 2 sets of 16 reps.

Lie on your back with knees bent and raised off the floor, forming a 90-degree angle. Place the band around the feet and hold the handles with each hand. Keeping your feet shoulder-width apart, bend your knees so that your thighs come in towards you and then return to starting position.
Do 2 sets of 16 reps.

Stand on the band, keeping your feet shoulder-width wide and hold the handles to the side with your left hand, and place your right hand on the waist. Bend sideways to the right and straighten up.
Do this for 16 reps and switch sides.

Lie on your back with legs extended out in front of you. Place the band around the feet and hold the handles. Slowly lift both legs off the floor and straighten them out. Now slowly, lift your head, neck, shoulders and upper back off the floor and lower down.
Do 2 sets of 16 reps.

Top