The Thera-Band Exercises

Thera-Band is the brand name for a type of elastic band and tube used for performing resistance exercises. Although the bands are often used for injury-rehabilitation purposes, they can also stimulate strength gains in healthy people, according to the company's website. Perform Thera-Band exercises several times per week to achieve maximal results. Consult either a personal trainer to design a comprehensive resistance-training program that suits your goals and needs or a physical therapist to develop a rehabilitation program if you've suffered an injury.

Abdominal Exercises

The abdominal crunch and trunk-twist exercises respectively target the rectus abdominis muscle on the front of your abdomen and the obliques on the sides. These exercises require that you attach the middle of a Thera-Band to a sturdy object -- near the floor for the first and at belly-button height for the second. Hold the ends above your chest and stretch them toward your knees when performing crunches, and hold them in front of your abdomen and twist from side to side repeatedly to perform the trunk twist.

Arm Exercises

The biceps curl, triceps extension, and wrist curl exercises target your elbow flexors and extensors and your forearms, respectively. Stand on the middle of a Thera-Band and stretch the ends to your shoulders in front of your thighs to perform biceps curls. Attach the middle of the band to a sturdy object at about waist height to prepare for triceps extensions. Then grasp the ends, lean forward, and repeatedly extend your elbows. Finally, place your feet on the middle of a band while sitting on a chair, grasp the ends, place your forearms on your thighs and repeatedly curl your wrists, first with your palms facing upward and then downward.

Back Exercises

Perform the straight-leg deadlift to strengthen your lower back and the seated row for your upper back. Stand on the middle of a Thera-Band and hold the ends in front of your thighs, keeping them taut, for the first exercise. Then repeatedly bend over and stand while keeping your legs straight. Attach the middle of a band near the floor and pull the ends to your chest repeatedly to execute the seated row.

Chest Exercises

The chest press and chest fly exercises target the pectoral muscles. Attach the middle of a Thera-Band to a sturdy object at chest height for both exercises. Hold the ends in front of your shoulders and repeatedly stretch them forward to perform the chest press. Start with your arms extended away from your shoulders for the second exercise, then arc them together in front of your chest, and return to the starting position repeatedly.

Leg Exercises

You can use a Thera-Band to perform traditional leg exercises such as heel raises and squats. Stand on the middle of a band and hold the ends at your sides to prepare for the first exercise, then raise your heels off the floor repeatedly to stretch the band. Start in the same position for squats, but with your feet spread wider than your shoulders, then lower your buttocks by flexing your hips and knees, and reverse to stretch the band.

Shoulder Exercises

The military press and shoulder-raise exercises target the deltoid muscles that surrounds your shoulder joints. Stretch the ends of a Thera-Band above your head from a sitting or standing position to perform the first exercise, and raise your arms from your sides to shoulder height at any angle for the second.