Exercise techniques that you use with fitness bands are generally the same as those you would use with other forms of resistance, such as free weights. The difference is that the flexibility of fitness bands requires you to constantly utilize your muscles throughout exercises to stabilize the bands. Elastic resistance bands come in many different forms, but they all essentially function the same. Many bands have some means by which you can attach them to a door or some other fixed element in your home.
Squat and Row
The squat and row is an example of a full-body exercise that emphasizes the upper legs, the biceps and the upper back. It is most efficiently performed with bands that are equipped with handles. The exercise is best performed with two bands at the same time. Attach one end of each band to a fixed point that is either chest height or lower. Grab the other handles of the bands, one in each hand, and stretch the bands by walking slowly backward away from the fixed point. The resistance should be challenging for you to maintain but not so difficult that it pulls you out of your stance. While holding the taut bands at your chest, stand with your feet shoulder-width apart and squat down until your thighs are parallel to the ground. Keep your back in vertical alignment and take your butt straight toward the floor during this movement. As you go down, extend your arms in front of you. Push down with your legs and raise yourself back to a standing position. As you come up, pull the bands back toward your chest with your elbows tucked closely to your sides. Time the exercise so that the handles of the bands reach your chest at the same moment you reach the top of your stance.
Standing Cable Rotation
The standing cable rotation focuses resistance on the abdominal muscles but also incorporates use of the arms. The movement will consist of you twisting your upper body in a standing position, with the elastic band providing resistance from the side. Attach one end of an elastic resistance band to a fixed point that is about chest height. With the band extended fully at your side, take a solid stance with your feet about hip-width apart. Grab the handle of the resistance band with both hands. Extend your arms at the elbows so that they are away from your body directly in front of you. Twist your torso toward the fixed point to which the band is attached. This will slightly relax the band. The move will take your arms 90 degrees to the side from their starting point. Rotate your torso away from the fixed point to which the band is attached. This will tighten the band. Keep your arms extended and your back fully aligned throughout the movement until you have reached a 180-degree rotation, from one side to the other.
Lateral Raises With Circles
Lateral raises with circles focus primarily on the shoulders, but they also focus on the abs, as they are used for stability. You'll be standing on the middle of the band, rather than attaching it to a fixed point, for this exercise. Stand on the center of the band with your feet shoulder-width apart so that you have a handle on either side of your feet. Reach down and grab the handles, and stand straight up with your arms at your sides. Keeping your arms extended at the elbow, raise your arms to your side to shoulder height, so that your body forms a standing "T" shape. With your arms extended, rotate your shoulders so that your arms move in a forward circular motion. Do a preset number of circles, lower your arms and repeat. For variation, reverse the direction of the circles from forward to backward.
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