Fitness bands come in a variety of shapes, sizes and resistance levels. They may be nothing more than a wide strap of flexible elastic or could resemble a narrow tube with handles on either end. Fitness bands make the ideal exercise aid for those with limited space and money because they are inexpensive, small and light.
Seated Row
A narrow row primarily works your latissimus dorsi, but also recruits your trapezius, rear deltoids and abs. To do a narrow row loop the fitness band around a post, tree or sturdy furniture leg at knee height. Sit down facing the anchor with one band end or handle in each hand. Sit up straight as you bring both arms back, elbows close to your body. Stop when the handles reach your sides, then slowly straighten your arms without letting your shoulders slump forward. Repeat.
Chest Crossover
The chest crossover exercise, also called horizontal adduction, works your pectoral muscles. To do a chest crossover, attach the fitness band to something secure and sturdy just below shoulder level. If you have nothing to attach the band to, tie one end into a knot and shut the knot in a door. Grasp the other end of the band in your right hand. Stand with your right shoulder facing the door, right arm extended with your hand at belly button level.
Step away from the door until you feel tension in the band. Squeeze your abs to keep your torso from twisting as you bring your right arm as far as possible across the front of your body at belly button level. Slowly return to the starting position. Do a full set of repetitions on your right side before switching to the other side.
Leg Extension
Leg extensions work your quads, the large muscles in front of your thighs. To do a leg extension with a fitness band, sit down in a chair with four legs. Loop one end of the band around the chair's right rear leg. Attach the other end of the band to your right ankle. Keep your right knee steady as you extend your right leg, then lower your right foot back down to the ground. Complete a full set of repetitions before switching the band to the left rear leg of the chair and your left ankle.
Triceps Pushdown
The triceps pushdown works your triceps, firming the back of your upper arm. To do a triceps pushdown, loop the fitness band over the top of an open door. Face the edge of the door with one end of the band in each hand, arms bent, elbows tucked close against your body. Keep your elbows steady against your body as you straighten your arms, pushing the ends of the band down toward your thighs. Return to the bent-arm starting position. Repeat.
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