Stretch bands, commonly called resistance bands or exercise bands, are versatile and portable exercise tools. Offered in many levels of resistance, stretch bands provide a whole body workout. According to the American Council on Exercise, they are useful not only in injury rehabilitation but also in strength and endurance training for all fitness levels. Perform eight to 12 repetitions of each exercise, as recommended by the American College of Sports Medicine.
Upper Body
The shoulder press is an upper body exercise that works the triceps and deltoids. Stand with the middle of the stretch band underneath your feet and grasp the handles. With elbows close to the body and hands at shoulder level, slowly press your hands upward as you straighten your arms. Hold, and then slowly return to your original position. To strengthen pectoral muscles, practice the standing chest press. With the middle of the stretch band around your mid-back or a stationary object, such as an upright pole or beam, hold the handles of the band and slowly extend your arms straight out in front of you without locking your elbows. Hold, and then return to starting position. Complete your upper body workout with the bicep curl. Grip the handles of the stretch band, with the center of the band beneath your feet. Keep elbows close to your body as you bend them and slowly curl your arms upward until your hands meet your shoulders. Hold, and then return to your original position.
Lower Body
Squats target the entire lower body, especially the hips, glutes and quads. Begin the stretch band squat by standing on the center of the band with the handles in your hands and knees bent. Balance your weight in your heels as you arch your back and bring your thighs parallel to the floor. Squat down and back far enough so that your knees are directly above your ankles. Straighten your legs with your body upright, feeling the resistance of the stretch band. Hold this position, and then return to starting. To work the hamstrings and glutes, perform the stretch band hip extension. Begin on hands and knees. Grip the handles of the band, with the center of the band around your right foot. Lift your right knee off the floor and extend your leg behind you, creating a straight line from your head to your heel. Hold, return to starting position and repeat with your left leg.
Core
Stretch bands add difficulty to basic crunches, providing an intense core workout. Start on your back, knees bent and feet on the floor, with the center of the stretch band around an unmoving object behind you. Grasp the handles, with elbows bent to 90 degrees and forearms parallel to the floor above your head. Lift your head and shoulders off the floor as you crunch toward your knees, pulling on the band and keeping your elbows bent to 90 degrees. Hold for a moment, and then return to the original position.
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