19 Resistance Band Exercises For Full Body Workouts

Kimberly, a certified personal trainer and blogger, shared her experience of using resistance bands and why she feels it is versatile fitness equipment. She says, “The beauty of this workout, too, is that save for one modification, the only equipment you need is yourself and a resistance band. Even if you are traveling this week for the holiday, you can throw a band or two in your pack and complete this in your hotel room, grandma’s living room, or your parents’ basement (i).” The blogger was also of the opinion that resistance bands offer a wide variety of workout options as well. Today, various resistance bands are used to get the same results as lifting weights. They are lightweight, portable, easy to store, and cost-effective. Here are the 19 best resistance band workouts for full-body toning and strengthening that you can do anywhere. Read on!

Types Of Resistance Bands And Their Use

Resistance band with no handle – For therapy or rehabilitation Continuous flat loop band – For the lower body Resistance band with plastic handles – For the lower and upper body Short band in the shape of an “8” with handles – For the upper body Resistance bands with velcro ankle cuffs – For the lower body Loop band with two soft handles – For the lower body

Note:Warm-up for at least 10 minutes and talk to your doctor before doing any of these exercises. In addition, resistance band exercises are great for home workouts.

Resistance Band Exercises For The Abs/Core

1. Resistance Band Reverse Crunch

Target – Lower abs, middle abs, upper abs, glutes (hips), hamstrings, and quads. Resistance Band To Use – Ankle resistance band

2. Resistance Band Bicycle Crunches

Target – Obliquesi The two abdominal muscles that are responsible for rotational movements, bending from side to side, and protecting the spine. , abs, glutes, lats, hamstrings, and quads. Resistance Band Use – Flat loop band

3. Resistance Band Russian Twist

Target – Obliques, upper abs, middle abs, lats, and glutes. Resistance Band To Use – Resistance band with handles

4. Resistance Band Side Bend

Target – External oblique, internal oblique, serratus anteriori A fan-shaped muscle that originates between the 1st and 8th ribs at the side of the chest at the side wall of the thorax. , and glute medius. Resistance Band To Use – Resistance band with handles

5. Resistance Band Plank Hold

Target – Abs, lower back, middle back, glutes, and shoulders. Resistance Band To Use – Resistance band with handles

Resistance Band Exercises For The Legs

6. Resistance Band Leg Lifts

Target – Glutes, quads, hamstrings, and lower abs. Resistance Band To Use – Tube resistance band with handles

7. Resistance Band Hamstring Curls

Target – Hamstrings, quads, and glutes. Resistance Band To Use – Tube resistance band with an ankle attachment

8. Resistance Band Lunges

Target – Glutes, quads, and hamstrings. Resistance Band To Use – Resistance band with handles

9. Resistance Band Donkey Kicks

Target – Glutes, quads, hamstrings, lower abs, and shoulders. Resistance Band To Use – Loop resistance band

10. Resistance Band Abduction

Target – Inner thighs, outer thighs, and hamstrings. Resistance Band To Use – Wide loop resistance band

11. Banded Front Squat

Target – Glutes, quads, and hamstrings Resistance Band To Use – Loop resistance band How To Do

Resistance Band Exercises For The Hips

12. Resistance Band Squats

Target – Glutes, hamstrings, quads, and lower abs. Resistance Band To Use – Flat loop resistance band

13. Resistance Band Hip Flexion

Target – Glutes, quads, hamstrings, and lower abs. Resistance Band To Use – Ankle resistance band

14. Resistance Band Single Leg Deadlift

Target – Glutes, quads, hamstrings, and lower abs. Resistance Band To Use – Resistance band with handles

Resistance Band Exercises For The Chest

15. Resistance Band Staggered Chest Press

Target – Pectoralis majori Largest and most superior muscle of the anterior chest wall that lies underneath the breast tissue in the pectoral region. , deltoidsi Muscles present in the ball-and-socket joint that connects the arm to the trunk. They help protect and stabilize the shoulder joints. , lats, and biceps. Resistance Band To Use – Resistance band with plastic handles

16. Resistance Band Chest Fly

Target – Pectoralis major, deltoids, lats, and triceps. Resistance Band To Use – Resistance band with plastic handles

Resistance Band Exercises For The Arms

17. Resistance Band Tricep Extension

Target – Triceps, lats, deltoids, and rhomboidsi They are shoulder muscles located in the upper back and are made up of rhomboid major and rhomboid minor. . Resistance Band To Use – Resistance band with plastic handles

Resistance Band Exercises For The Back

18. Resistance Band Lateral Raise

Target – Deltoids, lats, and chest. Resistance Band To Use – Resistance band with plastic handles

19. Resistance Band Seated Row

Target – Lats, chest, rhomboids, and triceps. Resistance Band To Use – Resistance band with no handle Note: If you use these portable equipment (resistance bands), the resistance increases through the range of motion, so they get gradually harder to work against. In addition to the above-mentioned resistance band exercises, you may also try balance training, circuit training, and cross-training exercises to tone your body. 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. In addition, they also help in muscle activation. 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! What color resistance band is what weight? Resistance bands are available in different resistance levels, which are often indicated by colors. Yellow, green, red, blue, and black are the most popular colors for resistance bands. The black band offers the highest resistance (45 lbs), while the yellow band offers light resistance (1-6 lbs) and is suitable for beginners. The green band offers medium resistance and the red band has higher levels of tension than the green. The blue band is on the heavier side and is quite stiff. Is 30 minutes of resistance training a day enough? Yes. 30 minutes of resistance exercise is sufficient to target all muscles. However, staying on schedule and exercising daily is critical to see accurate results. Are resistance bands good for people over the age of 60? Yes. Resistance training can improve flexibility and balance in older adults (6). However, ensure to use resistance bands only under the supervision of a healthcare expert and fitness coach.