Resistance bands allow you to give your muscles a better workout than with your body weight, without the need for free weights or a gym. Resistance bands can also tone your muscles and increase your endurance if you perform enough repetitions with low resistance to make your sets last longer than 90 seconds. Resistance band workouts can target different parts of your body.
Pull-Downs
Stand straight with your feet placed slightly wider than your shoulders. Grab each side of your band with each hand. Raise your hands over your head and pull the band so its taught. Rotate your right foot outward. Hold your left arm still and tighten the muscles in your sides while you bring your right elbow down and raise your right knee toward it. Extend your right arm and right leg until they are straight, while holding the resistance band still with your left arm. Repeat your arm and leg extensions 10 times, then repeat for your left arms and legs.
Reverse Crunches
Reverse crunches engage your core. Lie flat on a mat. Hold the ends of the resistance band in each hand. Raise your thighs perpendicular to the floor and bend your knees at 90 degrees. Place your hands on the bottom of your thighs just above your knees so that the resistance band sits tightly along the front of your thighs. Rest your head on the floor to begin the exercise. Push your hands toward your feet as you bring your head and upper torso forward and your knees toward your head. Push as far as you can, pause, and relax your abs, legs and head. Repeat until you fatigue your abs.
Squats
Resistance band squats work out your legs, back and abs. Select an exercise band long enough to stand on and hold both ends in your hands. Stand on the middle of your band and grip it in a place where you can stand comfortably but still feel a fair amount of resistance. Stand straight with your shoulders back. Bend your knees forward to lower your torso. Do not let your knees extend beyond your toes. Pause when your thighs are perpendicular with the floor, then push yourself back up. Repeat until your thighs are fatigued.
Lateral Raises
To work out your shoulders, perform lateral raises. Put your left foot one end of a resistance band. If your resistance band has cuffs, attach the cuff to your left foot. Stand straight with your feet at shoulder width apart. Hold one end of the resistance band with your left hand at your side. Slowly bring your left arm up sideways. Keep your elbow straight, but not locked. Pause when your arm is parallel with the floor. You should feel moderate resistance but not so much that your arm shakes. Lower your arm and repeat the movement 10 times. Repeat with your right arm.
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