Exercises That Use Elastic Bands

Performing exercises with elastic bands, also called resistance bands, on a regular basis increases your body strength and may help prevent or rehabilitate injuries. Bands designed for exercise come in a variety of colors, each representing a different thickness. Start with a thin band, which provides a minimal amount of resistance, and graduate to thicker bands as your body adapts to each exercise.

Side Plank Lift

The side plank lift exercise strengthens your core muscles and hip-joint abductors, which spread your legs apart. These muscles help stabilize your body, allowing you to maintain balance while moving or standing upright. Wrap a band around the bottom of your feet and hold both ends with your left hand. Lie on your right side with your legs extended and stacked on top of each other. Rest on your right elbow with your forearm on the floor, pointed away from your chest. Press into the floor through your elbow to lift your torso and legs off the floor. Hold your left hand in front of your abdomen so the band is taut, then lift your left leg 6 to 12 inches, stretching the band upward. Return to the starting position slowly, then repeat. Complete 15 repetitions, then switch sides.

Standing Trunk Rotations

Standing trunk rotations target the lower-back muscles and the obliques on the sides of your abdomen. These muscles coordinate to produce torso rotations to either side. The exercise may help prevent or treat lower-back pain, a condition you have likely experienced or will likely experience at some point in your life. Tie one end of an elastic band to a sturdy object at belly-button height. Hold the other end about 6 inches in front of your abdomen with both hands. Stand with your left side closest to the object, but far enough away so the band is taut. Twist to the right at least 90 degrees to stretch the band, then return to the starting position and repeat. Do 15 reps, then switch sides. Hold the band farther away from your abdomen to make the exercise more challenging.

Step-up to Press

The step-up to press exercise works the lower body and upper body in one dynamic movement, targeting the chest, hip, knee and shoulder muscles. Stand in front of a 6- to 12-inch platform with your feet about hip-width apart. Wrap a band around your back at chest height and hold the ends about 2 inches in front of your shoulders. Flex your elbows and raise them to shoulder height, pointing away from your body. Step onto the platform with your left foot, then extend your left hip and knee, lifting your right foot off the floor. Extend your arms in front of your chest at the top of the movement, stretching the band forward. Return your arms to the starting position, then step back down with both feet and repeat with your right leg. Continue alternating sides for 10 to 15 repetitions per leg.

Triceps Extensions

The triceps muscle runs up and down the back of your upper arm, attaching near your shoulder joint at the top and to your elbow at the bottom. It facilitates elbow extension, allowing you to straighten your arm from a flexed position. Perform triceps extensions with an elastic band to strengthen the muscle. Stand upright and hold one end of a band with your left hand. Raise your left arm overhead and flex your elbow so your forearm points downward behind your head. Grasp the opposite end of the band with your right hand and hold it behind your right hip, so the band runs diagonally across your back. Extend your left arm overhead while keeping your right hand in place to stretch the band. Return to the starting position slowly, then repeat. Perform 15 repetitions per set with each arm.