Resistance bands are cheap, portable, and versatile. With a simple resistance band, you can easily do a full body workout. Here are some exercises for the lower body.
Anchor the band in a doorjamb or tie it to a sturdy object at chest level. Kneel down with one knee and the other bent in front of you. Face away from the door or object and extend your arms over your head. Keep your elbows up towards the ceiling and bend your arms and lower your hands down behind your head. Repeat.
Stand with feet positioned over the center of a band, shoulder-width apart. Grip each end of the band with arms down at your side and palms facing in. Bending your elbows, raise your arms straight out to the side to shoulder-level, pause, and bring them back down.
Anchor the middle of the band in a doorjamb or tie it to a sturdy object at chest level. Face away from the door and hold one end of the band in each hand. Bend your arms at 90 degree angles at the elbow. Position your legs into a small lunge and press your hands forward in a straight line until they are fully extended. Slowly release and repeat.
Attach the band to a high anchor and kneel down, grabbing each side of the band. Extend the elbows out at shoulder-level, engage your core, and crunch down toward your hips, moving your forehead towards the ground.
If you have any pain during exercises, or are unsure about what you are doing, please consult your local physiotherapist before continuing.