Resistance bands are used for strength training. Alternate using resistance bands with weights at your gym, take them with you when you travel or use them at home. According to the American College of Sports Medicine, resistance bands allow you to experience the change in resistance "as the bands return to resting position. This pattern-changing from extension to return-is known as hysteresis." Hysteresis differentiates the bands from weights. The bands are available in a variety of strengths and configurations.
Arms
To strengthen your arm muscles, select the appropriate band, starting with the lightest resistance if you are a beginner. The first exercise to perform is the bicep curl. Place the band under your feet and hold each end of the band in your hand. Start with your hands down by your sides. Lift both hands up until your forearms are parallel to the floor. Repeat this motion eight to 12 times. Rest for 45 seconds, and repeat the cycle two more times.
Work your triceps with the tricep extension. Put one end of the resistance band under your right foot. Grasp the other end with your right hand, and extend your hand over your head. Lower your hand behind your right shoulder, until your upper and lower arm meet and your elbow is pointing toward the ceiling. Raise your hand back to the ceiling to complete a repetition. Repeat on the left side.
Legs
Work your leg muscles starting with squats. Place the band under both feet, making sure the band is centered. Grab the free ends of the band with each hand. Begin with your hands at shoulder height and your upper arms parallel to the floor. Squat down slowly, taking care to keep your back and head in alignment. Stand up straight, repeating the exercise eight to 12 times.
Next, strengthen your calves by doing the calf raise. Secure the band under your toes. Pull the ends of the band up until your hands are by your shoulders, but not touching your shoulders. Stand up straight. Slowly raise and lower your heels to complete one repetition.
Shoulders
The lateral raise is a challenging exercise. Begin by using a thinner band as your arms and shoulders will tire quickly. Stand on the band, holding the ends in both hands. Your arms should be slightly away from your body. Raise your arms until they are parallel to the floor. Slowly lower your arms back to their starting position. Repeat to complete the repetition.
Perform the upright row by standing on the band, holding the ends in each hand. Start the exercise with your hands in front of your thighs. Keeping your hands close to your body, bring your hands up underneath your chin, so your forearms are parallel to the floor and your elbows are pointing towards the wall. Lower your hands to complete the repetition.
Abdomen
Use the resistance band to work your abdominal muscles by performing a reverse curl. The reverse curl works your lower abdominal muscles. Begin by sitting on the floor. Put the upper part of each foot through each handle of your band. Lay back slowly. Put your legs in the air, with your feet pointing at the ceiling. Grasp the band close to your feet, so you feel resistance. Keep your head on the floor, and raise your buttocks and extreme low back off the floor several inches. Perform 20 repetitions. Rest 45 seconds and do 20 more.
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