Strength training can help you increase lean muscle, reduce body fat and burn calories. Using a fitness band or resistance band with your strength training routine is an alternative to free weights or weight machines. They are inexpensive, portable, easy to use and keep their resistance throughout the entire exercise, which makes it effective for developing muscular strength and endurance.
Chest Press
Stand tall with your feet hip-width apart and wrap the fitness band around your back at chest level. Grab the ends of the band with both hands and bend your elbows so they are level with your chest. Push the band straight out in front of you, with your palms parallel to the floor. Return to the starting position and repeat for 10 to 20 repetitions.
Squats
Grab the ends of the fitness band with both hands and stand on top of the band with your feet hip-width apart. Bend your knees slightly and step out to the right while pushing your foot against the band. Squat down and hold for two counts and return to starting position. Repeat 10 to 15 times on one side, switch sides and do 10 to 15 more repetitions on the other side.
Bicep Curl
While standing, make a loop with your fitness band and grab the loop with your right hand facing down and your left hand on both ends facing up. Make sure your right hand is below your waist and the elbow of your left arm is tucked in close to your body. Bend your left arm with your palm facing up until it almost touches your shoulder. Slowly return to starting position and repeat on both sides for 10 to 20 repetitions.
Tricep Extension
While standing, grab each end of the band with your hands. Place your right hand behind your back with the back of your hand against your waist and your left hand behind your neck, with your thumb pointing toward the floor. Keep your right hand still and extend your left arm above your head. Keep your left hand directly above your shoulder and your palm facing forward. Slowly return to starting position and repeat on both sides for 10 to 20 repetitions.
Pelvic Lift
Lie face-up on the floor with your knees bent and your heels flexed, hip-width apart. Lift your hips into a bridge position while squeezing your glutes. Grasp each end of your fitness band with both hands and drape it over your hips. Pull your hands to the floor to create resistance. Lower your hips back to starting position while keeping your arms still. Lift and lower your hips 10 to 15 times.
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