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Overhead Shoulder Presses

A. Step one leg forward into a lunge position, with both knees bent to form a 90-degree angle. Take the doubled-up resistance band and hold it in both hands, arms extended overhead.
B. Begin to bend and stretch the legs, keeping knees over toes, legs parallel, and abs engaged. While bending the knees, draw the arms down behind the head by bending the elbows. Keep the resistance band straight, drawing shoulder blades down the back. Return arms to the overhead position as legs straighten. Do 20 to 30 reps then switch to the opposite leg. 

Second Position Thigh and Arm Presses

A. Stand with feet wider than hip-width apart and turned out. Take the doubled-up resistance band in both hands and extend arms straight out at chest level. Bend knees over the toes and drop butt until parallel with knees, then lift just your right heel off the ground so that you are standing on the ball of the foot.
B. Begin to pulse the right knee back, using the inner and outer thighs. Legs should be pressing back while arms squeeze band out, pressing away from the body. Do 20 to 30 reps, then switch sides.

Second Position Pulses

A. Stand with feet wider than hip-width apart and turned out. Bend knees over the toes and drop butt to knee level. Take the doubled-up resistance band and hold it with both hands, arms extended straight out at shoulder height.
B. Begin to pulse legs by bending and stretching knees down 2 inches and up 2 inches. Then begin to draw the band up overhead and down to chest level, keeping abs engaged and the arms strong. Maintain a soft bend in the knees. Do 20 to 30 reps. 

Build Muscle with a Band

You don't need a ballet barre or a set of weights to get a good barre-inspired workout. In fact, dancers frequently turn to resistance bands to help them challenge and strengthen key muscles needed for ballet. (Ever wonder if you can really lengthen your muscles?)

Andrea Fornarola Hunsberger, founder and director of Elements Fitness in East Hampton, New York often uses resistance bands for her signature classes that blend barre and dance. For this workout designed by Hunsberger, take two resistance bands of the same strength (the more difficult the better!) and tie the ends together, then double it up so that the knot is on one side and the loose ends are on the other side. You'll also need a circular resistance band, or "booty band." If you don't have one, take one resistance band and tie the ends together so that it forms a circle, about one foot in diameter. Now you're ready to rock!

Photo: Corbis Images