Exercise bands can provide a full body workout for the arms, legs and abdominal muscles. Complete one to two sets of up to 20 repetitions of these exercises, depending on your comfort level. Use a variety of different exercises -- about eight to 10 -- to work different muscle groups and areas. Start out using the bands a couple times a week, with a day of rest in between each workout session. The band exercises will help to build muscular strength and increase endurance when used regularly.
Arms
You can perform most any basic arm exercise with an exercise band. Hold the band in your hands and keep the movement slow and controlled to feel the resistance and intensity. Wrap the band around your back and pull the bands forward to perform a chest press. Hold one end of the band toward your lower back and the other end in the opposite hand right behind your head; pull the band up with the hand behind your head to complete a triceps extension.
Legs
You can incorporate the band into most leg exercises by placing the band around your ankles. To perform a leg adduction, hold onto a chair and place the band over your feet onto your ankles. Maintain an erect stance and contract your abdominals. Lift the outer leg as far out to the side as you can. Repeat and switch legs. For a hamstring curl, face the chair, hang onto the back and bring one foot up at a time, bending it at the knee.
Abdominals
Abdominal exercises are not as simple to incorporate the bands into as the leg and arm exercises, but can still play a role. One example exercise where bands are used is the reverse crunch. For this exercise. you lie on your back with your thighs perpendicular and your knees bent. Hold the band on your thighs just above the knees. While contracting your abdominal muscles roll your hips up off the floor as you bring your knees toward your face.
Keep Safety In Mind
Inspect the exercise bands or holes before each use; replace if you discover damage. Workout on carpeting, wood floors or grass, but avoid cement or other such hard, abrasive surfaces which may damage the bands. Make sure you have the band secured in your hands or underfoot before performing the exercise. Maintain good posture while exercising and keep your knees slightly bent with your abdominal muscles contracted.
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