Flex bands are used to help increase flexibility and can be used to create resistance in your exercise programs. They are lightweight, inexpensive, and easy to find. This makes them easier to use during pregnancy for many women. They are also great to use when trying to maintain your fitness while on the road, whether traveling for work or pleasure.

Buying Your Flex Bands

The bands can be purchased at stores that specialize in fitness or sporting goods, or they can be ordered through many catalogues. They do come in a variety of shapes, sizes, and resistance levels. The bands are very economical, usually costing just a few dollars each.

If you can, purchase at least two different resistance levels, for example, light and medium. If offered different lengths, look for something in the 4-foot range. This gives you more exercise options, particularly when working around your increasing abdomen.

How to Use Them

To care for your bands, be sure to store them away from direct light, whether it be sunlight or room light. Extremes in light and temperature can be damaging to the elastic materials. You can wash them by wetting them and then hanging them up to dry without the use of light or heat.

Be sure to inspect your bands often for signs of tears, holes, weakened areas, and splits. The bands will eventually wear out and need to be replaced. Do replace your bands if you find any of these problems. Using a band that is defective can injure you.

Exercises with the Flex Bands

Exercising with the flex bands can be a lot of fun. If you keep in mind the rules of using the flex bands, you should have a great tool to add to your workout. They are also simple enough that you can take them on trips, use them in the office, or just about anywhere you might be located.

• Single Arm Lifts

  Stand with one foot slightly forward, and your feet about shoulder-width apart. Stand on your flex band with your right foot, while grasping the other end of the band with your right hand (see FIGURE 8-1). With your palm down, slowly raise the right arm to shoulder level (see FIGURE 8-2). Hold this pose for up to five seconds and then slowly lower the right arm. Repeat this motion ten times. Then switch to the left arm.

  

  FIGURE 8-1

  Single Arm Lifts

  

  FIGURE 8-2

  Remember to pull the band slowly to maximize muscle use and prevent injury.

• Double Arm Lifts

  This exercise is similar to the single arm lift, but with emphasis on both arms. To begin this exercise, stand in the middle of your flex band. Hold one end of the band in each hand, while your arms hang by your sides. Relax and bend your knees slightly, while maintaining your spine in an upright position.

  Fact

  You can combine many of the flex band exercises and others to be used with the birth ball. Anything that can be done while standing can usually be done sitting on the birth ball for exercise. This takes some of the pressure off if you're looking for a less intense workout, particularly as your pregnancy advances. Remember, never hesitate to modify your workout.

  Slowly, and together, raise both hands to your sides, palms upward, until you reach shoulder level. Be careful to use only your arms and not your shoulders in this exercise. The goal is to strengthen your arms to help you gain strength for tasks such as lifting your new baby. Do this exercise for ten repetitions.

• Side Arm Stretches

  Stand with your feet shoulder-width apart. Take the flex band in both hands, with your palms facing upward. Your arms and elbows should be tucked into your sides. Hold the left hand steady as you move the right forearm and hand slowly away from your body. Follow your natural range of motion here, and don't overdo it. When you reach your limit, slowly bring your right hand back to its starting position. Repeat this exercise ten times. Switch to your left hand, moving it while your right hand remains steady.