Resistance Band Exercises

resistance band exercises

Resistance band workouts are an easy way to strengthen and tone up your muscles at home.

Resistance bands are inexpensive, portable, versatile, and with a little creativity you can use them to replace any exercise that requires barbells or dumbbells.

Below you’ll find 5 resistance band exercises for women that will engage all the major muscle groups. The total workout should only take 15-20 minutes and all you’ll need is a resistance band. Perform 3 sets of each move.

Resistance Band Workout – Exercises With Resistance Bands

Resistance Band Triceps Push Up

The resistance band push up is an exercise designed to increase the difficulty of a regular push up. If you struggle with regular pushups, you can do a modified push up exercise with your knees on the floor.

  1. Put the resistance band across your back and grab each end with your hands.
  2. Move into a full pushup or modified push up (knees on floor) position while grasping the resistance band. Ensure that your back is straight and your core is kept tight.
  3. Keep your elbows by your sides with your hands approximately 5 inches apart on the mat and lower yourself slowly until your chest is just above the floor. Keeping your elbows in tight against your body will put more of the focus on your triceps rather than your chest and shoulders.
  4. Push back up slowly.

Do 3 sets of 10 repetitions.

Resistance Band Squats

Resistance squats are a great workout for your butt and thighs. Squats are a great weight loss exercise because they activate such a large muscle group.

  1. Stand up straight on the resistance band with your feet about shoulder width apart.
  2. Raise your hands to shoulder height with your palms facing away from your body, still holding the resistance band. Ensure that your core is tight.
  3. Squat down and bring your legs parallel to the floor. Do not let your knees extend past your toes.
  4. Push back up while maintaining form.

Do 3 sets of 10 repetitions.

Resistance Band Lat Pull Down

Resistance band lat pull downs are a great workout for your back. It’s also convenient because you don’t need any expensive machines.

  1. Grasp the resistance band with your hands and raise your hands above your head. The closer together your hands, the more resistance you will feel. If the exercise is too challenging, spread your arms apart.
  2. Lower the band behind your head, bringing your elbows into your waist.
  3. Bring it back up.

Do 3 sets of 10 repetitions.

Resistance Band Reverse Fly

Resistance band reverse flies target your shoulder and upper back.

  1. Anchor the resistance band under both of your feet. Have your feet slightly more than hip width apart.
  2. Grab the ends of the resistance bands so that it forms an “X”.
  3. Bend over slightly at the hips with knees slightly bent.
  4. With elbows slightly bent, raise arms to shoulder height and back down again.

Do 3 sets of 10 repetitions.

Resistance Band Reverse Lunge

This is another great leg workout with the resistance band. It gets your heart pumping and really sculpts those legs.

  1. Take the resistance band and bend it in half.
  2. Anchor the band under one leg and raise the hand holding the band to shoulder height.
  3. Take the foot that’s not anchoring the resistance band and step back into a lunge position.
  4. Bring yourself back to a standing position.

Do 3 sets of 10 repetitions.


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