Exercise bands (also called resistance bands) provide assistance with strength training exercises. These bands are convenient because they can easily fold up for storage in small spaces and portability. The resistance they provide can bring an added edge to your at-home workout routine without a lot of extra expense or effort on your part. If you want to tone your legs, using an exercise band is a good place to start.
Leg Abductions
Stand next to a chair, resting one hand on the back of the chair with legs a comfortable distance apart. Place the exercise band around your ankles (if it is a straight strip you may have to tie it), and stand on the leg closest to the chair while stretching the other leg out to the side (making an "A" shape with your legs). Hold the stretch for two seconds and return to start; repeat for 15 repetitions.
For an alternate to this activity, stand on the leg farthest from the chair and bring the other leg to a stretch across and in front of your body, moving the leg away from the chair (making an "X" shape with your legs). Hold and repeat as above.
Lunges
This exercise works with a long strip of an exercise band, rather than a circular one. Hold the center of the elastic band under one foot, placing that foot one step-distance in front of your body, foot flat on the floor. Hold the ends of the elastic band in either hand, pulling it up behind your body and over your shoulders like backpack straps. Keep your hands in front of your shoulders as you complete this activity.
Place your other leg behind your body, and squat down without letting your front knee extend beyond your toes and without letting your back knee touch the floor. Hold for two to three seconds and then lift back up, allowing the exercise band to give you resistance as you stand. Repeat for 10 to 12 reps.
Hamstring Curl
This activity works with a circular exercise band or a straight one that has been tied into a circle. Place the band around both ankles and stand facing the back of a chair. Hold on to the back of the chair with both hands and stand on one foot, raising the other foot up behind your body by bending at the knee. Hold for two to three seconds and return to starting position. Repeat this process 10 to 15 times on each leg to work your hamstrings.
