If you’ve been resisting resistance bands, it’s time to give in. These lengths of stretchy tubing with handles, which challenge and train muscles through a full range of motion, are an amazingly convenient and effective way to build strength.

They’re safe, inexpensive, portable and easy to use. You can work out with them anytime and anywhere. Learn just a few resistance band exercises, and you can incorporate them into your workouts at home—and you’ll always have a routine when you travel.

Here, Jacque Crockford, an exercise physiologist and education specialist at the American Council on Exercise, shares three exercises everyone—whether you’re a fitness novice or an elite athlete—should be doing to strengthen the upper and lower body and improve balance and flexibility.

SQUAT

SquatWhy it’s essential: The squat increases flexibility and strength in both the upper and lower body.

How to do it: Place your resistance band under both feet. Standing with your feet hip-width apart, hold the handles at shoulder level.

Keeping your chest straight, squat down as if you were sitting, moving your hips back and down until your thighs are parallel to the floor.

Stand back up, pushing through your heels. If you want more resistance, you can extend your arms straight up above your head as you stand back up.

Repeat. Your goal is to work up to 20 reps.

SEATED ROW

Seated rowWhy it’s essential: Rowing engages the back muscles that help pull the trunk and shoulders into better alignment—while strengthening your upper-body muscles.

How to do it: Loop your resistance band around a sturdy anchor (such as a couch leg or a stair bannister), and sit on the floor with your knees slightly bent and your feet together. Keep your back straight and your abs tight throughout the movement. Hold the handles of your band with your palms facing each other.

Without leaning back, pull the handles toward you until they reach your sides, keeping your elbows close to your body. Slowly straighten your elbows as you return to your starting position.

Repeat. Your goal is to work up to 20 reps.

Note: You can also perform this exercise standing or, if you have a workout partner, try a Partner Standing Row.

STANDING ROTATION

RotationWhy it’s essential: Rotating helps us maintain our balance and create more efficient movement patterns. This exercise strengthens your abdominals.

How to do it: Tie your resistance band to a sturdy anchor (again, such as a couch leg or stair banister) so only one handle is available. Stand sideways to your band with your feet hip-width apart, and hold the handle with both hands, arms fully extended before you at chest level.

Keeping arms straight and abdominals tight, rotate your torso away from the anchored band as far as you can. Your head and torso should move together. Hold briefly, and then rotate back to starting position.

After performing several repetitions, turn to face the opposite direction and repeat the movement, rotating to the other side. Work up to 20 reps.

As with any new exercise routine, it’s always a good idea to check with your doctor before getting started…and that’s especially true if you have any joint problems or other physical challenges. And as with any physical activity, if it starts to hurt, stop.

Note: The images in this story that demonstrate each exercise are used with permission, courtesy of the American Council on Exercise. You can see more in their Exercise Library.

Want to learn more ways to get stronger? Check out Bottom Line’s  7 Ways to Plank for Strength, Flexibility and Balance5 Exercises That Make Everyday Life Better…and Keep Your Body Younger…and Guide to 14 Ways to Stronger Muscles—and a Longer Life!.

 

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