You don't need a gym, a lot of space, or a lot of time to start working with resistance bands. A sturdy chair and one band are enough. These five seated moves are a simple place to begin. Each one works a different area, and together they take about 10 minutes.
What you'll need
- A sturdy chair without wheels or arms, placed on a flat, non-slip floor
- One light band to start. Yellow or green from the 11-Piece Resistance Band Set works well
- Comfortable clothes and shoes with a good grip
Before you start
Sit toward the front of the chair with your feet flat and hip-width apart. Sit tall, relax your shoulders, and keep a slight bend in your elbows. Move slowly: about two counts to pull or press, and two counts to return. Breathe out as you pull or press, and breathe in as you return.
1. Seated row
Loop the middle of the band around the soles of both feet and hold a handle in each hand. Sit tall and pull the handles back toward your ribs, keeping your elbows close to your sides. Squeeze your shoulder blades together, pause, then slowly let your arms go forward again.
2. Seated chest press
Wrap the band around the back of the chair at about shoulder-blade height and hold a handle in each hand at chest level. Press both hands straight out in front of you until your arms are almost straight, then slowly bring them back.
3. Biceps curl
Place the middle of the band under both feet. Hold the handles with your palms facing up and your elbows tucked at your sides. Curl your hands up toward your shoulders, then lower them slowly. Keep your elbows still the whole time.
4. Overhead press
Keep the band under your feet and bring the handles up to shoulder height, palms facing forward. Press both hands up overhead without locking your elbows, then lower back to your shoulders. If this feels like too much, try one arm at a time.
5. Seated leg press
Loop the band around the sole of one foot and hold both handles at your chest. Bring that knee up toward you, then press your foot forward until your leg is almost straight. Return slowly and switch sides after your set. The Pedal Resistance Band is built for this move, with footrests that hold the band in place.
How many to do
Start with 8 to 10 slow repetitions of each move and one round of all five. When that feels easy, add a second round or a few more reps. When 15 reps feels easy, it's time for a slightly stronger band. Our guide to choosing the right band resistance walks through how to tell.
A few tips
- Keep the movements smooth. Don't let the band snap back.
- Check your band for nicks or tears before each use.
- Stop any move that causes pain, and try a lighter band or a smaller range of motion.
This article is for general information only and isn't medical or professional fitness advice. If you're new to exercise or have an injury or health condition, check with your doctor before starting a new routine, and stop any movement that causes pain.