If you want to build and maintain muscular strength but do not have time to go to gym, try resistance band exercises at home. Band exercises are not only quick to do but can be equally effective.

Warm-Up 

Like any other work out, band exercises also require a pre-work out warm-up session. Fold the band in half and bend your knees, with your feet hip-width apart. Hold both ends of the band and inhale deeply as you lift it to the ceiling. Repeat deep breathing thrice before holding the band overhead. Pulse-stretch the band 8 times and perform this stretch thrice.

Bow and Arrow 

Stand in a relaxed posture and hold the ends of the folded band. Extend one arm out while stretching the band with your other hand, all the way from the shoulder. Now you need to keep one hand over your head and bend to bring the extended arm down to your thigh. Repeat this 8 times for a set, and then do the same on the other side. This exercise will help stretch the entire upper body.

Balance 

Now place the band on the ground and stand in its middle with your feet hip-width apart. With one foot out, bring the band to the opposite side. Now bend the un-banded foot and move the leg out to the side. Repeat this 8 times for a set and then alternate.

Bicep Curls

Stand in the middle of the band such that your heels are joined together and feet are facing outwards. Hold both ends of the band so that your elbows are attached to the waist. Lift the band up to the corner 12 times, then lift the band 12 times with the elbows detached from the body.

 Overhead Tricep Press 

Stand in the middle of the band with knees flexed and take the ends of the band above your head, keeping the elbows close to the head. Pull the handles up to the ceiling twelve times.

Roll-Ups 

Extend your legs in front of you as you sit on the floor. Wrap the band around the bottom of your feet, holding the ends of the band together in front of your chest. Sit up tall so that you feel a stretch in your abdominal muscles and around the spine. With your chin touching your chest, slowly roll down to the floor and then roll back up to sitting position. Repeat this 4 times for a set.

Teasers

With the band wrapped around your feet, lay on your back. Turn your head down until your chin touches your chest and bring the knees close to the chest, with your legs making an angle of 45 degrees with the floor. Roll back down and repeat this six times for a set.

Side Leg Lifts

Lie down on your side with the band wrapped around your left foot, and the left leg facing the ceiling. With the ends of the band joined together on the floor, in front of your chest, lift the banded leg three times, going a little farther in each repetition. Repeat the same with the other leg.