Resistance bands are made from durable rubber that adds resistance to exercise movements through the elasticity of the band. Investing in a set of resistance bands saves you money on gym memberships and offers you a light-weight, portable set of workout equipment you can take anywhere. Start with simple resistance band exercises to get a full-body workout.
Biceps Curl
Biceps curls, usually performed with a barbell or pair of dumbbells, can also be performed with a band to work your biceps brachii muscles on the upper inner portion of your arm. Stand with your feet a bit less than hip-width apart with the balls of your feet holding down the center of your resistance band. Hold a handle in each hand, and start with your hands at your sides, palms facing forward. Slowly curl the handles up toward your shoulders. Contract your biceps at the top of the motion before returning to the starting position. Keep your elbows close to your body throughout the motion.
Shoulder Press
The shoulder press works your deltoids as well as your triceps. Select a lighter resistance band, as the height of the movement will create extra tension in the band. Skip the shoulder press if you suffer from shoulder injury. Stand with your feet a bit less than hip-width apart on the center of your resistance band. Grab both handles, and raise them both to shoulder height. Your elbows should be bent with your palms facing forward. Push each handle up toward the ceiling, fully extending your arms. Slowly return the handles to shoulder height.
Overhead Triceps Extension
One-arm triceps extensions isolate the triceps muscle along the upper rear portion of your arm. Hold one of the resistance band handles in your right hand, and step on the band with the ball of your right foot midway down the band. The shorter the length of band between the handle and your foot, the more intense the resistance will be. Place your left foot slightly behind the right, and put your left hand on your waist. Get into the starting position by extending your right hand above your head with your palm facing forward. Keep your upper arm stationary as you slowly lower the handle behind your head. Return to the starting position.
Squats
Resistance band squats target your abs, glutes and quads. Stand with your feet hip-width apart in the middle of your band. Start in an upright position with your hands at your sides, each gripping a handle. Drop your hips down and back, bending your knees into a squat. Keep your back straight and your knees behind your toes. Lower your torso until your thighs are parallel with the floor. Push down through your heels to return to the upright position.
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