How to Tone With Resistance Bands
- 1). Inspect the bands before each workout. If your bands have handles, make sure the handles are tight. Check for any cracks or breaks in the rubber. If a band shows any signs of damage, discard it immediately to prevent injury from it snapping or breaking during use.
- 2). Warm up for five to 10 minutes before each workout. Spend at least five minutes jogging, doing jumping jacks, or a full-body warm-up of your choice. Stretch all of the muscle groups that you will be working out. Stretch again between each set of repetitions on each exercise.
- 3). Wrap the resistance band around a bedpost or another sturdy anchor if the exercise requires it. If you are outside, a tree makes a good anchor. For many resistance band exercises, the only anchor required is your own body weight from sitting, stepping or lying on the strap.
- 4). Place your arms or legs through the loop of the band, or the handle if it has one, according to the instructions for each exercise. Adjust the anchor and your grip until you feel resistance at the very start of the motion required for the exercise. You should feel resistance from the band from the moment you begin the movement to the moment you finish it. Take up any slack to ensure that you are getting enough resistance to maximize your workout.
- 5). Complete one to two sets of 12 to 15 repetitions of each exercise, taking time to stretch between each set. As you gain endurance, increase to two to three sets of each exercise. Perform your resistance band exercises slowly, and with control from beginning to end of each movement. Breathe through the motions. Unlike lifting weights, in which most people lift in short bursts and then drop back to the starting position, you should feel tension all the way through the slow release of each movement.
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