By using bands on your lower legs for a workout, you use your own body strength and flexibility for resistance. Leg bands apply just the right amount of resistance for the current condition of your body, whether you’re just beginning to exercise or you’re a body builder who has been working out for years, like Arnold!
Of course, like any exercise, starting from perfect posture is crucial.
Lay on your back with head on straight, shoulders and hips down and even, zipper zipped and dime pinched. (See my blog “The Importance of Good Posture” if you want to see or review these points.) Position the band around both lower legs, just above the ankle, then raise your knees and plant your feet on the floor.
Keeping the bony part of your knees together to avoid overextending will keep[ muscles balanced. Slowly lift one foot, engaging from the abdominals. Then slowly lower the foot, keeping tension on the band, before you lift it again. Repeat a few times, then extend the other foot.
Next, lay on your stomach with the band above your ankles. Your can rest your forehead on your hands, crossed on the floor, or you can elevate your head slightly by bringing your elbows closer together. Remember to keep your face to the ground and shoulders pinched. Keep your zipper zipped and your hips down and equal. It is especially important to keep your dime pinched in this exercise.
Slowly raise one foot, straight up toward your thigh. Keep your feet relaxed and slowly lower the leg, but just far enough to keep tension on the band. Repeat and then raise other leg.
Now lay on your side, bands again around both legs just above the ankle. With your lower arm extended, rest your head on your arm. With knees slightly bent, lean forward slightly, with an imaginary string from your upper hip to the ceiling. Slowly raise your upper leg, not too far, keeping your inner thighs rotated towards each other. Repeat and then roll over to lift the other leg.
I like bands. They’re easy to take along when you travel. And if you remember to maintain correct alignment and stay within your range of motion, they offer a great workout. They help build flexibility and muscle, with little danger of injury through overdoing your exercise. Remember: Less is More. Doing it slowly and correctly keeps you moving forward toward your fitness goals.
Ta da! ’til the next time,