Resistance bands don't just lend themselves to creative applications--they demand them. "Conventional" resistance band exercises require you to tie knots in the bands, shut the bands in doors or loop them around sturdy pieces of furniture. Yet there's a lot of fertile, creative ground left; something as simple as just tying the resistance band in a loop--make sure the knot is secure--opens the door to a whole new assortment of unusual exercises.
Leg Extensions
Leg extensions work your quadriceps muscles in the front of your thigh. While the quads are powerful movers for almost all leg exercises one might do at home, such as lunges, squats and leg dips, isolating them is a challenge.
Sit down in a sturdy chair. Loop (or tie) the resistance band around the chair's right leg, then slip your right ankle through the loop as well. Keep your body and your left leg against the chair as you straighten your right leg at the knee. Slowly return back to the starting position. Repeat on your left leg once you're done with the right.
Squats
Squats work every major muscle group in your legs--hamstrings, glutes and quads--as well as strengthening your core muscles as they work to keep your body straight against the resistance of the elastic band.
Hold the resistance band loop in both hands, with the loop situated behind your legs. Step both feet, shoulder width apart, back onto the band where it meets the floor. Let your hands, still grasping the band--the remainder of which should rest behind your knees--hang down by your sides.
Squat down, sticking your bottom out behind you and keeping your weight on your heels, shoulders directly over your heels. Work your hands down the band until you just barely feel tension on the loop, then grip tightly. Squeeze your hips up and in to stand up, keeping your arms at your sides, pulling the band up with you.
Push-ups
Push-ups are usually challenging enough on their own for the beginner exerciser. Not only do push-ups work your chest and arm muscles, they also challenge your core to keep your body stable throughout the motion. Once you are fairly experienced, however, you may be ready for an additional challenge.
Drape the loop of resistance band around your torso. Position yourself facedown on the floor in push-up position, supporting your weight on your hands and toes. The loop of the band should cross underneath both hands and then cross behind your shoulder blades, too. Lower your chest toward the floor; you may need to adjust the band, possibly collecting some slack in between your hands, so that you feel slight tension on the band in this low position. Then press back up to the starting position.
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