Stretch bands are an affordable and portable fitness device. Originally used by rehabilitation therapists because of their low-impact ability to strengthen muscles in physically-compromised patients, stretch bands are now a favorite tool of everyone from Pilates instructors to weightlifters. Stretch bands, also known as resistance tubes, provide more of a workout than free weights because they enable resistance and tension during both parts of a movement; first upon exertion and then while releasing the pose.
Alternate Chest Press
Well-defined chest muscles -- pectoralis major muscles -- will do more than give you a bodybuilder's physique; they will enable you to perform pushing movements and other strenuous lifting with greater ease.
Begin your workout by lying on the floor on your back, with the band underneath your shoulder blades. Grasp one end of the band in your left hand, and the other in your right, as if you were going to lift a barbell. With a firm grip, slowly raise your left arm up toward the ceiling, then slowly return it to the starting position. Repeat with your right arm.
Beginners can do this eight to 10 times (known as "reps"), and gradually work up to three sets of eight to ten reps. When the exercise gets too easy, choose a stretch band with greater resistance.
Bicep Curls
Stand sideways in the mirror, make a fist and flex your upper arm. Note if you can see your bicep muscle. If not, bicep curls with stretch bands will provide beneficial strength and muscle tone to your arms. Because this muscle makes up about one-third of your upper arm's muscle mass, it's important to keep this muscle strong to perform the most basic lifting motions.
Start your bicep curls by standing one end of the stretch band with your left leg. Grasp the other end of the band with your left hand, palms facing forward, and then bend your arm to bring your fist up to your shoulder. Don't bend your wrist. Gradually and slowly release your arm back to your hip, and repeat.
Perform eight to 10 reps, then increase as your stamina improves.
Triceps Extension
When you lift your arms out to the side, determine if the fleshy part underneath your upper arm sways. If so, your triceps could use some toning. Most adults find it hard to maintain firm triceps as they age, but with dedication to daily exercise, this three-part muscle can be more defined. The triceps exercise is a great way to begin.
Start by taking your left foot and stepping on one end of the band with your heel. Reach backward and grasp the other end with your left hand, then bring it back behind your head. With your left elbow close to your left ear -- you can use your right hand for stability -- extend your left arm up and as high as it can go. By gently and slowly lowering the band back to the starting position, you're getting an efficient triceps strengthening workout.
Repeat for your right arm, and perform the same reps routine as you would for the other exercises.
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