Becky Blice, USCF Club Coach
All of us know that weight training, especially during the off-season, can be a beneficial way to keep that hard earned muscle tone that we achieved during the summer. But, not all of us have the luxury of belonging to a gym or having a weight room in our homes, so what do we do? Resistance bands are the perfect solution for getting a great workout without investing hundreds or even thousands of dollars on equipment. Not only are they affordable, but also they can be taken anywhere easily. Weight training purists might disagree, but many say that you get a better workout with bands because of the resistance in both directions that they offer.
Most people think of resistance bands as being helpful for upper-body work only, but this is not the case. With the proper routine, you can work all of your "cycling muscles" in the same way as you would with free weights or machines.
There are a multitude of choices when it comes to buying resistance bands. Do you want handles, or would you rather be able to loop and tie off the band yourself? The colors indicate the resistance in the band, so which one will you need? They come in different shapes from a single long band to figure-eights and loops. There are a plethora of brands out there: be sure to get quality bands, because you don’t want them breaking. A video is helpful, too, when learning how to use them, but be sure it contains lower body workouts. You can choose between latex and latex-free, for those who are allergic.
The following are some of the many exercises that you can do with bands. Keep checking back for different ways to use them, plus pictures!
How to Do It
Loop the band around your right ankle, threading one handle through the other and pulling it tight (be sure you're wearing socks!!). Stand on the band with your left foot and hold on to a chair for stability. Starting position is with right leg straight, foot flexed. Slowly bend knee and lift the heel towards the butt, squeezing the back of the leg. Slowly lower back to starting position. Keep the knee stable and only move the lower leg. Repeat for 12-16 reps and switch legs for a total of 1-3 sets with each leg.
This exercise works the hamstring.
How to Do It
Loop the band around your right ankle, threading one handle through the other and pulling it tight (be sure you're wearing socks!!). Stand on the band with your left foot and hold on to a chair for stability. Starting position is with right leg straight down, foot flexed and knee slightly bent. Keeping hips square, slowly lift your right leg out to the side a few inches, tightening the glutes and keeping foot flexed. Slowly lower back to starting position. Make sure that your body faces the chair the entire time, don't swing your hips and keep your knee facing out. Repeat for 12-16 reps and switch legs for a total of 1-3 sets with each leg.
This exercise works the glutes.
How to Do It
Loop the band around your right ankle, threading one handle through the other and pulling it tight (be sure you're wearing socks!!). Stand on the band with your left foot and hold on to a chair for stability. Starting position is with right leg bent, knee at hip-level. Keeping leg stable, slowly straighten knee, squeezing the front of the thigh. Slowly lower back to starting position. Repeat for 12-16 reps and switch legs for a total of 1-3 sets with each leg.
This exercise works the quads and hip flexors.
How to Do It
Loop the band around your right ankle, threading one handle through the other and pulling it tight (be sure you're wearing socks!!). Stand on the band with your left foot and hold on to a chair for stability. Starting position is with right leg straight down, foot flexed and knee slightly bent. Keeping hips square, slowly lift your right leg straight back, squeezing the glutes and keeping foot flexed. Slowly lower back to starting position. Make sure that you don't arch your back and you don't swing your leg. Repeat for 12-16 reps and switch legs for a total of 1-3 sets with each leg.
This exercise works the glutes.
How to Do It
Loop the band around your right ankle, threading one handle through the other and pulling it tight (be sure you're wearing socks!!). Stand on the band with your left foot and hold on to a chair for stability. Starting position is with right leg straight out, foot flexed and knee slightly bent. Keeping hips square, slowly tighten the inner thigh and pull right leg across the body, leading with the heel of your foot. Slowly pull leg back to starting position. Make sure that your body faces the chair and that you don't swing your hips. This exercise is a bit awkward, so take your time and focus on the inner thigh. Repeat for 12-16 reps and switch legs for a total of 1-3 sets with each leg.
This exercise works the inner thighs.
How to Do It
Loop the resistance band around a solid object (e.g., a pole, a tree, etc.). Stand in a split stance, leaning forward slightly with abs tight, and hold handles in each hand with elbows bent at 90 degrees, arms parallel to the floor. Slowly press right arm forward, keeping wrist straight, then pull arm back to 90 degrees. Alternate arms for 1-3 sets of 12-16 repetitions, switching legs with each set. To make the exercise easier, stand closer to the pole. To make it harder, step further away from the pole.
This exercise works the chest, shoulders and arms.