Go Red Better U Exercise Workouts
Become a Better U by following these instructions for Exercise Band workouts!
For Best Results
- Perform these exercises 2–3 times per week.
- Allow one day of rest between workout sessions.
- Begin with 1 set of 8–15 repetitions.
- Increase to 2–3 sets over the following 2–4 weeks.
- Rest 30–60 seconds between sets.
Every movement (repetition) should be done with a smooth, controlled tempo so that the band is pulled apart slowly, followedby a pause, before slowly releasing the tension on the band and returning to the starting position.
The slow, controlledmovements keep tension on the muscles, thus producing strength and safety. The exercise should control the band and notallow it to yank or snap the limbs/torso back to the starting position.
The Ready Position
The Ready posture is much like that of a military person standing at attention. The exerciser should stand withfeet shoulder-width apart, chest lifted up, the head directly over the shoulders, shoulders over the hips, the hipsaligned directly over the knees and the knees over the ankles. This ensures the proper stacking of the body andprotects the head, neck, spine and lower back.
Upper Back: great for countering sitting at a computer all day and important for posture
Stand with feet shoulder-width apart, assume the ready position, graspthe band at each end and wrap hands around several times to removeexcess slack, palms out, arms extended in front of you at shoulder level,elbows slightly bent. Pull band by keeping arms parallel to the floor bypulling the shoulders back and squeeze the shoulder blades together.
Triceps Extensionworks back side of the upper arm
Stand with feet shoulder width apart, in the ready position. Raise right elbow upto eyebrow level. Wrap one end of band around right hand several times, palmup, drop other end behind back, grab with left hand and wrap band aroundhand several times to remove excess slack, palm facing out. Maintain this levelthroughout the exercise. Extend the right elbow (but don’t lock it out) and pull theband out. The right hand is traveling up and out. Repeat on other side.DS-3740 GoRed Better U Exercise Poster.indd 1 4/22/10 9:14 AM
Internal Oblique: great for obliques
Place one end of the bandunder your right foot. Withelbow straight, adjust thelength of the band toremove all slack. With yourright hand by the side ofyour body, bend your torsodirectly to the left withoutforward torso movement.Keep hips stationary. Repeaton other side.
Standing Hip Abduction: great for legs
Tie the ends of the band together with ahalf-bow or knot, forming a loop. Placeband around both ankles. Stand nextto the wall or furniture for balance, feetshoulder-width apart; assume readyposition. Move the far leg away from thebody, pulling the band apart. Keep footand toes of moving limb straight forward;do not rotate or twist. Turn around(remember to use wall or furniture tobalance) and repeat on other side.
Bicep Curl for front side of upper arm
Stand in a parallel or split stancewith one end of the band underyour right food. Grasp other endof band with your right hand. Withelbow straight, adjust the lengthof the band to remove all slack.Keep the wrist rigid. Curl the lowerarm toward the shoulder, turningthe palm upward. Pause, and thenslowly return to the starting position.
Oblique Abdominalsgreat for trunk/abdominals
Tie the ends of the band togetherwith a half-bow or knot, forminga loop. Wrap one end of bandaround the door handle. Graspother loop with both hands.Forearms are parallel to the floorand elbows are bent. Stand inready position with right side ofbody 2–3 steps from door. Slightlybend the knees. Rotate the entireupper body to the left (awayfrom the door) pulling with theabdominals, not with the arms orshoulders. Turn around and facethe other direction to repeat onother side.
Standing HipExtensionfor the buttocks orgluteal muscles
Tie the ends of the bandtogether with a half-bow orknot, forming a loop. Placeband around both ankles.Stand facing the wall orfurniture for balance in readyposition. Move right legstraight back, toes pointingforward until you feel thebuttocks contract. Do notsway the lower back andkeep the left knee slightlybent. Repeat on other side.
Seated Leg Extension strengthen upper, front thighs
Sit in a chair all the way back.Wrap the ends of the bandaround your hands severaltimes to remove excess slackand place the ball of the rightfoot on the middle of the band.Bring both hands togetherand pull back, drawing thethigh toward the chest, kneebent. Extend the right knee asthe entire thigh and leg movedownward and away from thebody. Don’t lock out the knee.Repeat on other side.
GoRedForWomen.org/BetterU©2010, American Heart Association. TM Go Red trademark of AHA, Red Dress trademark of DHHS. 4/10DS3740DS-3740 GoRed Better U Exercise Poster.indd 2 4/22/10 9:14 AM
