Exercise bands are portable, relatively inexpensive and perhaps most important, versatile. Almost any exercise you could do at the gym can be replicated in some manner with bands. These exercises take advantage of the strong points of bands--their range of motion and their extending tension--and would make effective additions to any workout routine.
Back Flye (Back)
Secure the centered exercise band at shoulder width and hold it at each end, facing the posting point directly. Step backwards to create the desired tension. Hold your arms out in front of you with a slight bend in them. Spread them horizontally until your arms are wide open. Try to squeeze your shoulder blades together, then slowly return to the starting position. This exercise also works your mid-back and triceps.
Lat Raise (Shoulders)
Stand centered on the exercise band and hold it at each end, hands at your sides. Bend your hips and knees slightly. With your elbows slightly bent, raise both arms out at your sides until your elbows are at shoulder height. Pause and slowly return to your starting position. Front raises are a variation on this exercise where the ends of the band are raised forward rather than out to the sides. This hits a different region of the shoulder.
Crossover (Chest)
Secure the band and face away from the point of posting. Grab the handles at both ends and step forward for the desired tension. Raise your arms to the sides with a slight bend at the elbows. Bring your arms forward in a semicircle until your hands meet or cross in front of your chest. Pause, then return to the starting position. This exercise widens the chest.
Lat Pulldown (Back)
Secure the band overhead at its midpoint. Face the posting point and grab both ends. Extend your arms overhead while sitting in a position that creates the desired tension. Pull the ends of the band directly towards your sternum, pause and slowly return to the starting position. A similar exercise, which focuses more on your lower back, can be done by stretching your legs straight out in front of you and posting the band on the bottoms of your feet. Then pull the ends in towards your navel, pause, return and repeat.
Squat (Legs)
Center the band under your feet, which should be spread just outside shoulder width. Grab both ends and place your hands on top of your shoulders. Lower your body by bending your knees forward and letting your hips and back bend naturally. Descend until your things are parallel to the floor, pause and slowly return to the starting position. The squat also works the hips, glutes and midsection.
Curl (Biceps)
Stand naturally on the centered band and hold it at both ends in each hand, arms at your sides. With your elbows slightly bent and your palms facing forward, bend your elbows until your forearms touch your bicep. Pause, slowly return to your beginning position and repeat. For variation, secure the centered band parallel to your shoulders or at eye level and use the same mechanics as the bicep curl to hit your arms from different angles.
Tricep Pushdown (Tricep)
Face the centered band secured overheard. Hold both ends in a narrow overhand grip as high as you can while keeping your elbows still at your sides. Extend your arms so they are facing straight down or even slightly out behind you, pause, and slowly return to your starting position and repeat. Your elbows can move up a few inches at the top of the motion.
Standing Ab Twist (Abs)
Secure the centered band at shoulder height and hold both ends together in a hand-over-hand grip. Turn away from the center point of the bands until your closest arm is straight and horizontal. Position your feet apart and face away from the center point. While keeping your arms straight, rotate your upper body to the opposite side until the band touches your shoulder. Pause, slowly return to your original position and repeat. Switch sides to work opposite obliques.
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