Elastic stretch bands are also known as resistance bands and come in varying lengths, widths and colors. Elastic stretch bands are portable, light and versatile external resistance tools. According to the American College of Sports Medicine, elastic stretch bands are space-saving and inexpensive. You can perform dozens of exercises to effectively tone and shape major muscle groups of the body using elastic stretch bands.
Back
According to the Sports Injury Clinic website, upright rows work the upper back, specifically the trapezius muscles. Position the center of an elastic band under one foot. Attempt to balance on that foot, positioning your other foot behind you, toe touching the floor for balance. Grasp the ends of the band in your hands and, starting with your arms straight, lean forward slightly and pull the ends of the band upward---elbows facing out behind you. Squeeze your shoulder blades together at the top of the movement. Slowly return to the starting position and repeat.
Chest
Use an elastic exercise band to make push-ups, which work the entire upper body---particularly the pectoral muscles---more challenging. Beginners may perform push-ups on the knees; while advanced exercisers may do them with straight legs, knees off the floor; using only the toes for support. Position an exercise band across your upper back and place the ends under your hands. The more taut the band, the more difficult the exercise. Assume a push-up position, bending your elbows to lower your chest to the floor. Push upward, working against the resistance of the band. Return to the starting position and repeat.
Upper Arms
Elastic stretch bands are useful for performing biceps curls and triceps extensions. For the biceps curl, position the center of the elastic band under one foot, or, to make the exercise more difficult, under both feet. Standing upright, pin your elbows to your waist and grasp the ends of the bands in the palms of your hands. Start with the arms straight by your sides, holding the elastic band taut. Bend your arms at the elbows to lift the hands or "curl" your forearms toward the shoulders. Lower and repeat desired number of repetitions.
For the overhead triceps extension, place one end of the band under your foot and hold the other end in your hand, bending your elbow so that it is pointing straight up toward the ceiling with your hand behind your head. Straighten your elbow, working against the resistance of the band, pointing your hand toward the ceiling at the top of the movement. Move only your forearm. Slowly return to the starting position and repeat desired number of repetitions. Perform the exercise on the other arm.
Legs
Squats target your buttocks as well as the front and back of the legs and hips. According to "Fitness" magazine, you can perform "resist-a-squat" with an elastic exercise band and light dumbbells to increase the intensity of the exercise. Stand in the middle of the band with feet hips- to shoulders-width apart. Hold one end of the band in each hand along with a dumbbell. You may wrap the ends of the band around the dumbbells, placing the palms of your hands over the top of the dumbbell. With your arms straight at your sides, squat until thighs are parallel to the floor. For proper positioning, hinge forward slightly from your hips and make sure your knees do not extend beyond your toes. Return to the starting position, pulling the band up with you. Repeat the desired number of repetitions.
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