Resistance bands are a lightweight strength training tool that come in a variety of colors, sizes and resistance levels making them a good option for home-based fitness. Use resistance bands to target every muscle group with variable resistance, meaning that the resistance changes throughout each movement just like the resistance in a rubber band changes as you stretch and release it.
Abductor Slides
Use a long band with handles and a medium to high resistance level. Stand on top of the center of the band, holding a handle in each hand, pulling the resistance taut. Step to the left two to three feet with your left foot, pressing the outside of your left leg against the resistance of the band band while keeping both feet on top of the band. This movement should feel difficult due to the resistance of the band. Step your right foot to the center, meeting your left foot. Take another step left and continue moving left, working the outside of your thigh. When you've taken 10 to 15 steps, reverse the movement and step back to the right.
Squat and Biceps Curl
Place the center of a long resistance band under your feet and hold the handles in each hand at your sides. Adjust your foot position so that your feet are approximately shoulder-width apart, your knees slightly bent. Rotate your hands so that your palms face away from your body. Squat down, pushing your hips backward and lowering your body until your knees form a 90-degree angle. Return to standing and bend your elbows, curling your palms up toward your shoulders against the resistance of the exercise band. Continue performing squat and curl sets for 10 to 15 repetitions.
Triceps Extension
Stand with your feet shoulder-width apart, your knees slightly bent, a flat exercise band in one hand. Hold the exercise band in your right hand about six to 12 inches from one end. Extend your right arm directly over your head so that the longer part of the band hangs down your back. Bend your right elbow, lowering your right fist directly behind your head. Reach behind your back with your left hand and grasp the dangling end of the band as close to your right hand as you can. From this position, pull against the resistance of the band with your right triceps, extending your right arm over your head. When you've fully extended your arm, return to the starting position and repeat 12 to 15 times before switching sides.
Seated Row
Sit on the ground with your legs together, extended straight in front of your body. Loop the center of an exercise band over your feet so that the band is resting on the bottom of your shoes. Sit up straight and hold the ends of the exercise band in each hand with your arms fully extended in front of your body. Rotate your palms so they face each other and tighten your back muscles. Pull the exercise band toward your body as you bend your elbows. When your elbows form a 90-degree angle, return to the starting position and repeat 12 to 15 times.
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