Here's some good news for you: It's totally possible to do exercises at home and get as awesome of a workout as you would at the gym. Better still? You can make this happen without owning any home gym equipment.
Resistance band exercises are versatile and cost-effective calorie burners. The stretchable resistance bands come in different shapes and sizes, with or without handles. They add resistance to a movement and activate the muscle fibers. This, in turn, tones up the body and builds strength.
Resistance bands were initially used for rehabilitation purposes. Today, fitness experts swear by the results they have seen on clients after using resistance bands instead of weights. This post lists 18 resistance band workouts for full-body toning and strengthening. Keep scrolling!
Resistance Band Exercises For The Abs/Core
1. Resistance Band Reverse Crunch
Resistance Band To Use – Ankle resistance band
- Tie a nylon band at the midpoint of the resistance band. You can either tie it to the leg of a cot or secure it to the lower part of a door.
- Wrap the resistance band ankle attachment around your ankles and lie down on the floor, facing the door. Keep your legs hip-width apart, knees bent, and feet flat on the floor. Place your arms by your side, and palms flat on the floor. Make sure there is enough distance between the door/cot and your legs. This is the starting position.
- Exhale and lift your feet off the ground. Keeping your knees bent, bring them close to your chest. Keep your back flat on the floor.
- Inhale and push your legs away from your chest. Straighten your legs but do not let your feet touch the floor. Do 3 sets of 12 reps.
2. Resistance Band Russian Twist
Target – Obliques, upper abs, middle abs, lats, and glutes.
Resistance Band To Use – Resistance band with handles
Steps To Do Resistance Band Russian Twist
- Sit on the floor and wrap a resistance band around the arches of your feet.
- Lift your legs, keeping the knees slightly bent. Pull your hands toward your torso. This is the starting position.
- Start by twisting your upper body toward your left and then twist to your right.
- Do not keep your feet down on the floor until you finish one set. Do 3 sets of 25 reps.
3. Resistance Band Side Bend
Target – External oblique, internal oblique, serratus anterior, and glute medius.
Resistance Band To Use – Resistance band with handles
How To Do
- Step on the resistance band. Keep your feet shoulder-width apart, and hold a handle in each hand. Keep your shoulders rolled back and chest out. This is the starting position.
- Bend on your right, and as you do so, pull your left hand up to the side of your chest.
- Bend on your left, and as you do so, pull your right hand up to the side of your chest. Do 3 sets of 20 reps.
4. Resistance Band Plank Hold
Target – Abs, lower back, middle back, glutes, and shoulders.
Resistance Band To Use – Resistance band with handles
How To Do
- Wrap the resistance band around your waist. Kneel on the floor, tuck your thumbs inside the handles, and place your palms on the floor.
- Supporting your body on your palms and one knee, extend your right leg back.
- Extend your left leg back.
- Hold this pose for 30-60 seconds. Do 3 sets of 30-60 seconds hold.
5. Resistance Band Leg Lifts
Target – Glutes, quads, hamstrings, and lower abs.
Resistance Band To Use – Tube resistance band with handles
How To Do
- Sit on a mat with your legs extended in front. Wrap a resistance band around your feet and hold a handle with each hand.
- Lean back and raise your feet off the floor, with the knees slightly bent.
- Pulse your legs up together. Lean back as your feet go down and come up as you raise your feet. Do 3 sets of 15 reps.
6. Resistance Band Hamstring Curls
Target – Hamstrings, quads, and glutes.
Resistance Band To Use – Tube resistance band with an ankle attachment
How To Do
- Tie the resistance band to the leg of a cot and strap the ankle attachment on the right ankle.
- Lie down on your belly, cross your arms, and place your chin on your hands. This is the starting position.
- Lift your right leg and stop when your shin is perpendicular to the floor.
- Slowly, bring your leg back down to the starting position.
- Repeat it with the other leg. Do 3 sets of 15 reps.
7. Resistance Band Lunges
Target – Glutes, quads, and hamstrings.
Resistance Band To Use – Resistance band with handles
How To Do
- Place the band underneath the curve of the right foot. Take a step forward with your right foot. Keep both knees slightly bent, elbows flexed, and hands near your shoulders. This is your starting position.
- Lunge down. Make sure your right shin is perpendicular to the right thigh.
- Get back up to the starting position and lift your left leg behind you.
- Place your left foot back on the floor and lunge down.
- Repeat this with your left leg. Do 2 sets of 12 reps.
8. Resistance Band Donkey Kicks
Target – Glutes, quads, hamstrings, lower abs, and shoulders.
Resistance Band To Use – Loop resistance band
How To Do
- Wrap the loop resistance band around your feet. Get on all fours, relax your shoulders, keep your spine and neck in the same line, and engage your core.
- Lift your right leg off the floor. Without extending your right leg, push your right foot up toward the ceiling.
- Bring it back to the same position.
- Complete one set of 12 reps and do the same with your left leg. Do 2 sets of 12 reps.
9. Resistance Band Abduction
Target – Inner thighs, outer thighs, and hamstrings.
Resistance Band To Use – Wide loop resistance band
How To Do
- Place the loop band right above your knees and sit down on the floor with the knees bent, and heels on the floor. Place your hands beside you, and the palms flat on the floor.
- Open your legs by moving your knees apart. Feel the resistance.
- Hold it for a moment and then slowly bring your legs back to the starting position. Do 3 sets of 15 reps.
10. Resistance Band Squats
Target – Glutes, hamstrings, quads, and lower abs.
Resistance Band To Use – Flat loop resistance band
How To Do
- Place the loop resistance band on your thighs. Stand with your legs shoulder-width apart.
- Push out your hips and get into a “sitting” position. Make sure your knees don’t shoot beyond your toes.
- Hold the pose for a moment.
- Get back up in the standing position. Do 3 sets of 12 reps.
Expert’s Answers For Readers’ Questions
Do resistance bands actually work?
Yes, resistance band exercises are very effective when it comes to toning and strengthening the body.
Can you lose weight with resistance bands?
Yes. Resistance bands can aid fat loss. You will build lean muscle mass and body strength and improve balance and stability with resistance band exercises.
Do resistance bands build muscle?
Resistance band exercises help build lean muscle mass. These exercises won’t help you build muscle for, say, a bodybuilding competition.
Is it OK to use resistance bands every day?
Yes. Target different body parts on different days to prevent muscle fatigue and soreness.
Are resistance bands better than free weights?
Resistance bands are mainly used for rehabilitating an injury. The chances of getting injured with resistance bands are less compared to free weights. These exercises are easy to learn, the bands are lightweight and portable, and you can do any of these exercises anywhere, at any time!