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Resistance bands are great for strength training. They are invaluable for their lightweight and compact size, affordable price and versatility. Add them to your home gym or throw them in your suitcase when you're on the go. Learn about additional benefits, as well as the various exercises you can do with resistance bands.

Resistance bands (also called resistance cords) are great for strength training and adding muscle, which can help change your body composition. Your body is like a machine and muscle is the calorie-eating engine that runs it. The more muscle you have, the more calories your body uses, even while resting. This is one of the secrets to maintaining and losing weight.

Here are additional benefits to exercising with resistance bands:

Affordable. The cost of a set of bands is obviously less than investing in a variety of sets of weights or a gym membership.

Portable. Bands are visibly less cumbersome than heavy weights. Store them in a drawer, a closet or your workout bag. Take them in your suitcase when you travel.

Fun! Get creative and try different exercises. You can incorporate the band while sitting, standing or working with a stability ball. The ideas are endless.

Non-intimidating. Get started with strength training or add variety to your tired weight routine.

Flexible levels of resistance. Use different colored bands (which offer different levels of resistance), depending upon the muscle group you are working. Larger muscle groups, such as your legs, will be able to handle more resistance than smaller muscle groups, such as your shoulders.

Easy to use. For youths, middle-aged adults and seniors, men and women alike are training with bands and seeing results.

Back Training:
Step with both feet on the cord, holding onto the handles.
Bend your knees and bend over slightly from the waist, keeping your abdominal muscles tight to protect your lower back.
Pull your elbows back and squeeze your shoulder blades together as you pull your arms back in a rowing motion.
Keep your neck neutral and relaxed; don't crank it up or scrunch the shoulders.
Repeat 12 to 15 times.

Legs Training:

Squat:
Step with both feet on the cord, holding onto the handles.
Keeping the handles at the side of your thighs, sit back as if you're sitting onto a picnic bench, tapping it with your glutes, then squeezing them as you lift back up.
Keep your abdominal muscles tight to protect your lower back and keep your torso up.
Always keep your knees above your ankles, avoid pressing your knees forward as you lower your glutes and keep the weight in your heels.
Sit down and squeeze your glutes on the way up.
Complete 12 to 15 repetitions.

Lunge:
Step with your front foot on the cord and your back foot on the toes, keeping them split approximately 3 to 4 feet apart.
Pull the handles up to your hips or up behind your elbows to increase the resistance.
When lunging, aim your back knee straight down and make sure your front knee tracks above the ankle. Lower and lift.
Be sure to keep your torso upright and keep your abdominal muscles tight. Let's try for 12 to 15 on each side.

Side-to-Side Step:
This targets the outer thigh area - that problem spot!
Step with both feet onto the cord and pull the handles up to hip level, keeping your legs straight and knees slightly soft.
Step side to side, engaging your outer thigh muscles.
Step two times to the right and then two times to the left.
Try to go back and forth 12 to 15 times.

Upper Body Training:

Biceps Curl:
Stand with either one or both feet on the cord, which will tighten the handles, changing the resistance.
Bend your knees slightly to protect your lower back.
Keeping your torso tall and elbows glued to your sides, lift and lower, squeezing the biceps muscles.
Position your palms facing up or rotate your hands to hammer style.
Repeat 12 to 15 times.

Triceps Extension:
Drop one handle onto the floor and step on the cord with one foot.
You can make the cord tighter (more resistance) or looser (less resistance) based on where you place your foot.
Lift the handle up over your head and keep your elbow close to your ear.
Lower and lift, bending from your elbow, activating the triceps.
Repeat 12 to 15 times with each arm.

Overhead Shoulder Press:
Kneel down and secure the cord under your knees.
Holding a handle in each hand, lift them up, bringing the cord behind your elbows and your arms to right angles.
Lift your arms up and lower back to starting position.
Keep your abdominal muscles tight to protect your lower back.
Relax your neck and shoulders; try to avoid scrunching your shoulders up near your ears.
Lift and lower 12 to 15 times.

Front Shoulder Raise:
Drop one handle onto the floor and step on the cord with one foot.
You can make it tighter (more resistance) or looser (less resistance) based on where you place your foot.
Stand tall, keep your abdominal muscles tight and lift the cord straight up in front of you to shoulder level, and then lower back down.
Repeat 12 to 15 times.

Chest & Rear Shoulder Pull :
Take the cord and wrap each end around each hand.
You decide how tight the cord tension is by adjusting it.
Stand tall, keep your abs tight and straighten your arms out in front of you.
Pull the cord open and close, across the chest, squeezing the shoulder blades together when you open the cord.
Open and close, keep those arms straight and don't bend the elbows.
Repeat 12 to 15 times.

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