Isometric exercises are an efficient way to maintain muscle strength, especially after an injury or due to a condition such as arthritis, says Dr. Edward Laskowski of the Mayo Clinic. Using elastic exercise bands is an effective way to do isometric exercises, as the resistance created by the bands stretches and strengthens the muscles targeted.
Band Squats
For an effective workout of the quadriceps and hamstrings, the two main muscle groups in the upper legs, try band squats. Stand on the middle of the resistance band and bend over and pick up one end in each hand. With your knees bent and back straight, pick the band up so that there is no slack. Slowly stand up until your body is straight as the band stretches, creating resistance in your legs. Make sure to keep your arms straight and focus on using the muscles in your legs rather than your arms for resistance. Hold the top position for 10 seconds, then return to the bent position. Repeat five to 10 times or until your muscles are fatigued.
Shoulder Press
An efficient workout for the arm muscles, especially the triceps, the shoulder press also begins by standing on the resistance band. Hold the ends of the band in your hands with your arms up, hands next to your head. Your arms should be in the shape of an "L." Push up with your right hand toward the ceiling and hold for 10 seconds. Bring your arm back down and repeat with your left hand. Do 5 to 10 repetitions with both hands before resting.
Banded Squat Shuffle
To work the inside leg muscles, wrap the band around your legs and perform a squat by lowering your butt to the floor while keeping your back straight. In this position, take a large, slow step to the right, then hold for five seconds. Bring your left foot over so your feet are together, then take another large step to the right. Repeat for five or six steps, then reverse and begin moving to the left.
Butt Kickback
For a killer butt workout, stand with the band under your feet and hold both ends of the band taught with your hands next to your hips. Position the band under your left foot, then extend your leg backwards, keeping it straight. You may have to lean forward to maintain balance. Hold the extension for 10 seconds, then return to the starting position and repeat for your right leg. Do 5 to 10 repetitions for each leg.
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