Boost the intensity of your home or gym workouts with a resistance band (also called an elastic band). These 4 targeted exercises, drawn from proven fitness routines, help build strength, improve flexibility, and enhance stability. Let's get started!
Stretches your entire side body while boosting respiratory power
Stand with feet shoulder-width apart, knees slightly bent, pelvis tilted forward, and back straight. Secure the band to your left foot, grasp the end with your left hand, and extend your arm overhead. Bend to the right, hold briefly, then slowly return. Switch sides and repeat.
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Strengthens your back and shoulder muscles
Sit on the floor with legs extended straight. Loop the band around your feet, holding equal lengths in each hand (create loops around each foot if needed). Extend arms forward, engage your core, and keep your back and shoulders straight. Pull the band back until fists are by your sides and elbows point behind you. Hold, then slowly extend arms. Repeat 10 to 12 times.
Targets your core and leg muscles
Lie on your back with knees bent at 90 degrees. Wrap the band around your feet and cross it into an X-shape in front. Grip each end at your waist. Tighten your core, then slowly extend legs diagonally forward. Hold briefly, then return to start. Repeat 10 to 12 times.
Builds your pectoral muscles
Begin in push-up position with legs straight and hands slightly wider than shoulders, forming a straight line from ankles to head. Drape the band over your shoulders, anchoring ends under your hands for tension. Lower until chest nearly touches the floor, pause, then press back up. Repeat 10 to 12 times.
