A figure 8 resistance band, also known as a figure 8 expander, is small tool that gets big results. A full-body workout is possible with a figure 8 band, although since they come in different levels of difficulty, you may need a set to feel like you're working each muscle group. The figure 8 band does not offer a lot of exercise options, but it is easy to travel with or incorporate into your existing routine.
Rear Deltoid Fly
The rear deltoid fly targets the back of the shoulder muscles called the deltoids. You can do this exercise seated or standing. To perform a rear deltoid fly, hold the ends of the figure 8 band in front of your chest with your elbows bent next to your sides. Pull your shoulders back and squeeze your shoulder blades toward each other. This causes your arms to pull on the band, but do not use arm strength.
Seated Back Extension
You can also target your back and abs with a figure 8 band. Back extensions work the erector spinae muscles of the lower back. The figure 8 back extension uses your lower back muscles to lean back against resistance from the band but your abdominals stabilize your spine. To perform this exercise, sit on the floor with one loop around your feet and holding the other loop in your hands with your palms face up. Bend your knees. The middle of the band goes between your legs. Bend your elbows just enough so that the band is taut. This works your biceps isometrically. Lean your upper torso toward the floor and keep your back straight. You should feel your abs working hard as you lean back.
Knee Extension in Sitting
Figure 8 band exercises also works your legs. The knee extension in sitting exercise targets the thighs. To perform this exercise, stick one loop of the band around each ankle and sit in a chair. Start with the legs bent. Step on one end of the band with your left foot to anchor it. Slide the black divider against the back of your right ankle so the band doesn't slide up your leg. Extend your right leg straight. Repeat on the left side.
Figure 8 Single Arm Chest Press
The figure 8 band strengthens your chest, triceps and the front of your shoulders with a chest press. The band is too short to work both arms at the same time. To perform a single arm chest press, affix one end of the band to a door attachment at chest height. You can purchase a door attachment separately if one did not come with your figure 8 band. Then, grab one end of the loop with your right hand and turn away from the door. Bring your right arm up by your side with your elbow bent at 90 degrees as if you were about to punch someone. Next, press your arm straight. Repeat on the left.
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