Rubber tubing, also called exercise tubing or exercise bands, is a portable, convenient fitness tool--especially for those on the move. A set of exercise tubes can be tossed into your suitcase when you are traveling or stored in your car if you're on the road a lot. With just a small open space and some rubber tubing, you can do a full body strength workout.
Stationary lunges using rubber tubing as the resistance will work your thighs and glutes. Step on the middle of the tube with your left foot, holding the handles up near your shoulders. Position your right foot a few steps behind your left foot. Bend both knees to drop down into a lunge. At the bottom of the exercise, your left thigh is parallel to the ground, with your knee stacked directly over your ankle. Your right knee is a few inches above the ground. Press through your left heel to straighten your left knee. Slowly lower back to the bottom position. Do a number of repetitions on your left leg, then switch legs.
Work your calves with a calf raise exercise using rubber tubing. Step on the middle of the tubing with both feet. Hold the handles up near your shoulders. Lift up onto your toes. Hold for a count before lowering your heels back to the ground. Repeat for 20 repetitions.
Chest and Back Exercises
Perform chest presses with rubber tubing to work your chest and triceps. Wrap the tube around a pole or other stationary object, about chest high. Stand with your back to the pole, holding one handle in each hand. Step away from the pole to create more resistance with the tube. Position your upper arms out from your sides, parallel to the ground, with a 90 degree bend in your elbows. Press forward and in with your right arm, straightening your elbow. As you release that arm back to the starting position, press the other arm out. Continue alternating.
To work your back and biceps, keep the tube wrapped around the stationary object. Turn so you are now facing the pole. Hold your arms straight out in front of you, parallel to the ground, with your hands almost touching, palms facing each other. Squeeze your shoulder blades, and pull your elbows back and behind your sides. Hold this position for a count, and focus on squeezing your back muscles. Slowly release back to the start.
Use rubber exercise tubing as resistance for crunches. Wrap the tube around the leg of a piece of furniture or other stationary object. Lie on your back with your head near the object the tube is wrapped around. Hold the handles near your shoulders. Wiggle away from the anchor if you need more resistance. Crunch up, pulling your shoulder blades off the ground. Hold the top of the crunch for two seconds. Slowly lower, and repeat.