Elastic bands, also called fitness bands, provide the resistance you need to strengthen the muscles in your body without using weights. Designed for stretching, balance and strength exercises, elastic bands are portable and low-cost compared to other pieces of fitness equipment. Elastic bands come in different colors, each representing a different amount of resistance. Consult a personal trainer or health professional to decide which color corresponds to your fitness level.
Shoulder Extension
Try a shoulder extension exercise during your next workout. Secure the elastic band in the center, at waist-level, in a door jamb using the door anchor accessory. Grab one end of the elastic in each hand to create the shape of a V; stand facing the band. With your arms at your sides, thumbs facing toward the front of your body and your elbows straight, tighten your core muscles and slowly pull your arm backward. Slowly return your hands to your sides to complete one repetition.
Arms Toning
Work out your arms with your elastic band by performing upright rows recommended by the UC Riverside Wellness Program. Stand on the center of the band with your feet hip-distance apart. Wrap the ends of the band around your hands -- or grasp the handles --- so your fingers are to the back and your arms are at your sides. Slowly raise your hands toward your shoulders, keeping your elbows high. Slowly lower your arms back to the starting position to complete one repetition.
Upper Body
Strengthen your upper body using an elastic band with an exercise called the "seated row" from the University of California Riverside Wellness Program. Sit on the floor and place the center of the elastic band around the bottoms of your feet. Keep your back straight, feet together and legs extended, but slightly bent. Grasp one handle in each hand with your pinky fingers toward your legs. Contract your core muscles, and pull your elbows back behind the plane of your torso, squeezing your shoulder blades together and keeping your arms close to your sides. Return slowly to the starting position to repeat one repetition.
Hip Abduction
Perform hip abduction exercises as instructed by the Department of Sports Medicine at the University of Buffalo. Tie one end of the band around your right ankle. Secure the other end using your door anchor accessory by closing it in a door jamb at ankle height. Stand sideways to the door at a distance where only the fingertips of your left hand touch the door for balance. Place your feet as wide as your hips. Contract the thigh muscles in both legs and slowly extend your right leg out to the right side and return your leg to the starting position.
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