1. Leg swings
Fix the band just above the ankles. The tighter the circle, the harder it is to do the exercise.
Legs swings can be done to the sides, forward, and backward. Do 10-15 reps for each leg.
2. Side steps
Starting position: feet shoulder-width apart, the band is on the hips just above the knees. Make a side step and repeat 10-15 times for each leg.
Leave the band in the same position and do regular squats. Do 15-20 reps.
Stand on one band with one foot and hold the ends. Do forward lunges: 10-15 reps for each leg.
5. Knees to chest
This exercise is a little bit hard but it’s great for leg muscles and abs. Grab the end of the band, put your hands on the floor in a plank position and do this knee-to-chest exercise. Try doing this 5-10 times for each leg.
6. Upward leg swings
Stand on all fours and grab the ends of the band again and push up with one leg. Repeat 10-15 times. This exercise is great for the buttocks.
Lie on your back and place the elbows on the floor. Fix the band on the feet and bicycle your legs for 2-3 minutes
8. Lifting the body
Flex your abs and lift the body. Do at least 20 reps.
9. Inner thighs exercise
This is a great exercise for inner thighs. Swing your knees in a backward motion, this way the buttocks will work too. Repeat 10-15 times for each leg.
10. Deltoid exercise
Put the band on the ground and step on the middle. Take the ends and do arm swings. Repeat 15-20 times.
11. Biceps and triceps exercise
A circle band helps to exercise most arm muscles. Put it on the wrists and put your hands up. Push the arms out to the sides and repeat 10-15 times.
12. Total-arm-muscle exercise
A few more variations of exercises with a circular band. Do 10-15 reps.
It’s easier to do this exercise with a band with free ends. Put your hands behind your back and pull the band up with your right hand 10-15 times, then switch the hands and repeat.