An exercise tube is an elastic band you can use to get a full body workout, including exercises for the legs, arms, shoulders, chest and back. Exercise tubes are more commonly known as resistance bands. Use a heavy tube and do 1 to 12 reps per exercise for strength gains, or use a light to moderate tube and do 12 to 25 reps for improving muscular endurance.
Seated Rows
Seated rows are a resistance band exercise that targets the back and arms. It specifically works the rhomboids in the upper back and lats in the middle back and biceps. Wrap the tube around a stationary object and sit on the floor in front of it to set up for the seated rows. Place your heels on the floor with your knees bent slightly. Extend your arms in front of you, with your palms facing each other, and adjust your position so that the tube is taut. The tube should be taut so that when you pull your arms back, resistance is present throughout the entire range of motion. Pull your arms toward you and bend your elbows, keeping your arms close to your sides.
Alternate Lying Chest Presses
Chest presses target the chest, triceps and shoulders. The alternate lying chest press with a tube is easy to do while traveling or at home because it does not require an exercise bench or machine. To perform an alternate lying chest press, lie face up with the band under your middle back. Hold the ends of the tube with your arms bent to 90 degrees touching the floor, your palms facing inward and your elbows in line with your shoulders. Then press one arm toward the ceiling and after you bring it back to the floor, press your other arm upward. Count your repetitions separately per arm.
Lunges
Lunges with exercise tubes target your entire lower body, with emphasis on your thighs and buttocks. Performing a lunge without the tube is easier, so do not attempt this exercise until you can perfectly execute a lunge with only your body weight. To perform a lunge with tubing, stand on the tube with your right foot and step the left foot back to assume a lunge position. The left heel does not touch the floor. Hold the ends of the tube with your palms facing each other and your arms bent to 90 degrees pressed against your sides. Lower your body to the floor by bending your knees, then press back up against resistance from the tube.
Shoulder Scaption
Shoulder scaption targets the muscles of the shoulders. Shoulder scaption begins with you standing on the tube with both feet. Hold the ends with your arms at your sides, palms facing your outer thighs. Then raise your arms toward the ceiling at a 45-degree angle to your body, halfway between bringing the arms straight forward or straight out to the sides. It helps to bend your knees slightly to prevent shifting your weight onto your toes as you raise your arms, which uses momentum to help you lift the tube.
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