Using these resistance bands is easy. For upper body strength, loop the band around a stable object and pull on it with your hands. To work your lower body, step on the band and lift your legs against the resistance. When doing lateral movements, place the band around your ankles and move side - to - side. For hip and glute activation, loop the band around your thighs and perform squats or lunges. And for shoulder stabilization, hold the band with both hands and make circular motions. As for maintenance, keep them away from sharp objects to avoid tears. After each use, wipe them down with a dry cloth. Store them in a cool, dry place, away from direct sunlight. Always check for any signs of wear and tear before using them. If you notice any damage, it's best to replace the band to ensure your safety during workouts.