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Target Trouble Spots with a Band

Looking for a flexible workout? Resistance bands are easy to use, store, and tote along.

In the avalanche of new and fancy exercise machines and equipment, resistance bands often get overlooked. But with bands, you can do exercises that normally require expensive machines without going to a gym. Plus, they’re lightweight and easy to use. Try these moves from fitness expert Denise Austin. Before you begin any new exercise plan, check with your doctor to make sure the plan is right for you.

The program: Complete two sets of 10 to 12 reps of each exercise (unless otherwise noted), taking a 30-second break between sets. Do this workout two or three times a week, but not on consecutive days.
The payoff: Tone your belly and thighs.
Bonus benefit: Because bands are so portable, this is a workout that works in your bedroom, a hotel room, or even your office.

Look for a package that includes light, medium, and heavy resistance bands that are at least 5 feet long. You should hold your band at a length that provides enough resistance to make your last two or three reps feel difficult. If the band is too long or you need more resistance, loosely wrap the ends around your hands. Move slowly through the steps of each exercise to optimize the resistance and prevent the band from snapping back to the starting position.

Outer-Thigh Shaper
Stand with your feet together and the middle of the band under the arches of both feet. Hold the ends of the band at about hip height.



Press the outside of your left foot against the band and raise your left leg to the side as high as comfortably possible. Hold for a second, then slowly lower the leg. Do one set, switch legs, and repeat with the other leg.

Inner-Thigh Slimmer
Fold the band in half and place the folded end under the outside of your left foot. Holding the ends at about waist height, place the instep of your right foot against the band closest to it and cross your right foot in front of your left so the band is also under your right arch.



Pressing the instep of your right foot against the band, raise your right leg diagonally to the left, about 6 inches off the floor. Hold for a second, then slowly lower the leg. Do one set, switch legs, and repeat with the other leg.

Tummy Trimmer
Lie on your back and grasp an end of the band with each hand. Place the middle of the band across the arches of your feet. Extend your legs straight up toward the ceiling. Lift your head, shoulders, and upper back off the floor.



Lower your legs toward the floor, keeping your hands stationary. Stop as soon as your middle or lower back starts to lift off the floor. Hold for a second, then raise your legs back up. Repeat, keeping your head, shoulders, and upper back off the floor.