Free weights and machine weights are two traditional resistance training tools. But there is another option in the form of resistance bands. These are elastic bands that offer a variety of resistance levels, making it easy to design a program that matches your fitness goals -- as well as your budget.
Arm Workouts
The biceps curl is a popular exercise for working upper body muscles. Hold each end of the band -- one in each hand -- in front of you, with one hand in front of your chest and the other against your stomach. The closer your hands are to one another, the more resistance you create. While keeping the lower hand stable against your stomach, do a bicep curl with the other hand. To work the triceps, grab opposite ends of the band again, but with you lower, stabilizing hand positioned in the small of your back. With the other hand reaching behind your head, straighten the top arm up toward the ceiling while keeping your bottom hand stable in the small of your back.
Back and Chest
To work your chest and upper back, stand up and hold the resistance band in front of your body to form a horizontal line, and slowly pull your arms out to your sides. Do a chest press by placing the band around your mid-back area. With each hand holding one end of the band, push forward. To work your lats, stand on one end of the band while holding the other in your hand. Then slowly raise your arm, keeping it straight, moving it to the side into a horizontal line at your shoulder.
Squats With Resistance
Resistance bands can also add intensity to your squat routine. Stand in the middle of the resistance band. Grab the ends of the band in each hand, ensuring there is little slack between your hands and the ground, and squat. The resistance won't be felt on the way down, but on the way up as you work against gravity as well as the band.
Crunches
Add some resistance to your crunches. Lie on the floor and hold the resistance band across your knees. There should be no slack for this exercise either, and your hands must be braced firmly to the sides of your legs. Perform a normal squat while keeping your arms straight; this creates extra resistance on the way up.
Legs
To work the legs, tie your band into a circle, then stand inside the circle with your feet far enough apart that the band in stretched out in a comfortable position. Do side leg lifts to work the outside of the leg, back leg lifts to work the hamstrings or front lifts to work the quads. To work your inner thighs, do a front leg lift while crossing it over the opposite leg as opposed to lifting it straight out.
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