Band Exercise Routine

You don't need to use barbells, dumbbells or weight machines to build your muscles. Elastic bands are an effective alternative because they stretch to provide resistance against your muscle contractions. They come in a variety of thicknesses for different amounts of resistance. Use them daily, or at least several times a week, to strengthen and tone all your major muscle groups.

Step 1

Stand on the middle of a resistance band with your feet about shoulder width apart. Hold the ends of the band with your hands in front of your shoulders. Squat until your thighs are parallel to the ground, keeping your back straight, and stand back up. Then extend your arms to stretch the band over your head, working your shoulders. Lower your hands back to the starting position slowly, and start over. Perform eight to 12 reps.

Step 2

Attach the middle of a resistance band to a sturdy object, about as high as the tops of your knees. Sit upright on the floor, facing away from the object, and hold the ends of the band with your hands in front of your shoulders. Contract your chest muscles to extend your arms forward, away from your chest, to stretch the band. Return to the starting position and repeat for eight to 12 reps.

Step 3

Turn around to face the sturdy object. Sit upright on the floor, and hold the ends of the band with your hands extended away from your chest and palms facing each other or downward. Flex your arms to stretch the band toward your shoulders, working your middle and upper back muscles. Slowly extend your arms back to the starting position. Perform eight to 12 reps.

Step 4

Turn sideways so that your right shoulder faces the sturdy object. Sit upright on the floor and hold the ends of the resistance band with both arms extended in front of your abdomen. Rotate your torso to the left until your chest faces directly away from the object. Keep your hands in front of your belly to stretch the band, working your abdominal muscles. Turn back to the starting position, and continue for eight to 12 total reps. Perform the exercise in the opposite direction also.

Step 5

Stand on the middle of the band with both feet. Hold the ends of the band with your hands by your sides and palms facing inward. Remove any slack from the band. Curl your hands toward your shoulders, turning your palms to face upward. Reverse back to the starting position, and repeat for eight to 12 reps.

Step 6

Hold one end of a resistance band with your right hand. Place it behind your neck with your elbow tightly bent and pointed upward. Allow the opposite end of the band to drop behind your back, and grab it with your left hand, holding it by your left hip. Repeatedly extend and flex your right arm, stretching the band over your right shoulder. Perform eight to 12 reps, and then switch sides.