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22 Best Full Body Resistance Band Exercises

by
ISSA Certified Specialist in Fitness & Nutrition
22 Best Full Body Resistance Band Exercises July 24, 2018

If you want a fabulous body, add resistance band exercises to your workout. Resistance bands are stretchable bands used by trainers and fitness enthusiasts to step up their muscle toning and body strengthening game. These come in different shapes and sizes, with or without handles, and work the muscles by adding the right amount of resistance to your movement. So, basically, you will lift weights without the weights! Intrigued? Read on to find out how to use resistance bands to get a sculpted body. Swipe up!

Resistance Band Exercises For The Core

I know how important core exercises are for you. If you are trying to get rid of the belly fat and tone it, you have to do these resistance band exercises. But the core doesn’t only include abs. Your lower back, upper back, chest, and a part of the glutes are also components of the core. With that in mind, let’s get down to exercising.

1. Resistance Tube Wood Chop

Target – Rectus abdominis (abs), deltoids (shoulders), obliques, lats (upper back sides), and erector spinae (lower back).

Resistance Band Type – Tube band with handles

Steps To Do Resistance Tube Wood Chop
  1. Hold one of the handles of the tube band with both your hands.
  2. Place your right foot in the center of the tube band to secure it. Let the other handle lie on the floor. Keep your legs shoulder-width apart, knees slightly bent, back straight, and your torso bent and a little twisted toward your right (as you are holding the handle with both your hands). This is the starting position.
  3. Raise your hand diagonally toward your left. Twist your torso toward your left as you do so.
  4. Hold this pose for a moment and then bring back the handle to the starting position in a controlled motion.
  5. Do this on the other side as well.
Sets And Reps

2 sets of 15 reps

2. Resistance Band Reverse Crunch

Target – Lower abs, middle abs, upper abs, glutes (hips), hamstrings, and quads.

Resistance Band Type – Leg Resistance Exercise Band

Steps To Do Resistance Band Reverse Crunch
  1. Tie a nylon band at the midpoint of the band. You can either tie it to the leg of a cot or secure it to the lower part of a door.
  2. 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.
  3. 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.
  4. Inhale and push your legs away from your chest. Straighten your legs but do not let your feet touch the floor.
Sets And Reps

3 sets of 12 reps

3. Resistance Band Bicycle Crunches

Target – Obliques, abs, glutes, lats, hamstrings, and quads.

Resistance Band Type – Mini continuous flat loop band

Steps To Do Resistance Band Bicycle Crunches
  1. Put the mini continuous loop band on top of your shoes, right on the shoelaces.
  2. Lie down on your back. Keep your knees bent, and feet flat on the floor.
  3. Hold your head with your fingertips, with the thumbs at the back of your ears and the other fingers supporting the side middle part of your head. Keep your arms open. Lift your head. Do not tuck your neck in. This is the starting position.
  4. Lift both the legs off the floor – like pedaling a bicycle. Bring your right leg toward your chest, and keep your left leg extended. As you do this, twist your body toward your right and bring your left elbow close to your right knee.
  5. Extend your right leg. Simultaneously, flex your left knee and bring it close to your chest. Twist your body to your left, and bring your right elbow close to your left knee.
Sets And Reps

2 sets of 15 reps

4. Resistance Band Sit-ups

Target – Upper abs, lower abs, lower back, and shoulders.

Resistance Band Type – Resistance band with handles.

Steps To Do Resistance Band Sit-ups
  1. Sit down with your legs extended in front.
  2. Take a resistance band with handles and wrap it around your feet, right at the arch of your feet. Cross the band, i.e., hold the right handle with your left hand, and the left handle with your right hand. Lie down on your back, with your hands near the groin, and palms facing down. This is the starting position.
  3. Sit up and lift your hands so that you get the momentum and the stability to sit up.
  4. Lie down and lower your hands back to the starting position.
Sets And Reps

2 sets of 12 reps

5. Resistance Band Russian Twist

Target – Obliques, upper abs, middle abs, lats, and glutes.

Resistance Band Type – Resistance band with handles

Steps To Do Resistance Band Russian Twist
  1. Sit on the floor and wrap a resistance band around the arch of your feet.
  2. Lift your legs, keeping the knees slightly bent. Pull your hands toward your torso. This is the starting position.
  3. Start by twisting your upper body toward your left and then twist to your right.
  4. Do not keep your feet down on the floor until you finish one set.
Sets And Reps

3 sets of 25 reps

6. Resistance Band Side Bend

Target – External oblique, internal oblique, serratus anterior, and glute medius.

Resistance Band Type – Flat resistance band with handles

Steps To Do Resistance Band Side Bend
  1. 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.
  2. Bend on your right, and as you do so, pull your left hand up to the side of your chest.
  3. Bend on your left side, and as you do so, pull your right hand up to the side of your chest.
Sets And Reps

3 sets of 20 reps

7. Resistance Band Plank Hold

Target – Abs, lower back, middle back, glutes, and shoulders.

Resistance Band Type – Tube resistance band with handles

Steps To Do Resistance Band Plank Hold
  1. Wrap the resistance band around your waist. Kneel on the floor, tuck your thumbs inside the handles, and place your palms on the floor.
  2. Supporting your body on your palms and one knee, extend your right leg back.
  3. Extend your left leg back.
  4. Hold this pose for 30-60 seconds.
Sets And Reps

3 sets of 30-60 seconds hold

Resistance Band Exercises For The Lower Body

8. Resistance Band Squats

Target – Glutes, quads, hamstrings, and lower abs.

Resistance Band Type – Wide resistance band with handles

Steps To Do Resistance Band Squats
  1. Step on the resistance band. Keep your feet shoulder-width apart, curl your hands up, and twist your palms out. Keep your knees slightly bent. This is the starting position.
  2. Push your hips back and slowly sit down. Your knees should not overshoot the tips of your toes. Keep your back straight and do not stoop.
  3. Get right back up to the starting position.
Sets And Reps

2 sets of 15 reps

9. Resistance Band Leg Lifts

Target – Glutes, quads, hamstrings, and lower abs.

Resistance Band Type – Tube resistance band with handles

Steps To Do Resistance band Squats
  1. Sit on a mat with your legs extended in front. Wrap a resistance band around your feet and hold a handle with each hand.
  2. Lean back and raise your feet off the floor, with the knees slightly bent.
  3. Pulse your legs up together. Lean back as your feet go down and come up as you raise your feet.
Sets And Reps

3 sets of 15 reps

10. Resistance Band Single Leg Deadlift

Target – Glutes, quads, hamstrings, and lower abs.

Resistance Band Type – Small length tube resistance band with handles

Steps To Do Resistance Band Single Leg Deadlift
  1. Place the band underneath the arch of your right foot sneaker. Hold the handles of the resistance band with each hand. Keep your feet hip-width apart, shoulders rolled back, and chest out.
  2. Lift your left foot off the floor, let your hips act as the hinge, bend your right knees slightly, keep your back straight, and bend your upper body to make it parallel to the ground. Stop when your hands should go right below your right knee.
  3. Hold this pose for a moment and get back to the starting position.
  4. Do it on the other side as well.
Sets And Reps

3 sets of 10 reps

11. Resistance Band Hamstring Curls

Target – Hamstrings, quads, and glutes.

Resistance Band Type – Tube resistance band with ankle attachment

Steps To Do Resistance Band hamstring Curls
  1. Tie the resistance band to the leg of a cot and strap the ankle attachment on the right ankle.
  2. Lie down on your belly, cross your arms, and place your chin on your hands. This is the starting position.
  3. Lift your right leg and stop when your shin is perpendicular to the floor.
  4. Slowly bring your leg back down to the starting position.
  5. Repeat it with the other leg as well.
Sets And Reps

3 sets of 15 reps

12. Resistance Band Abduction

Target – Inner thighs, outer thighs, and hamstrings.

Resistance Band Type – Wide loop resistance band

Steps To Do Resistance Band Abduction
  1. 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.
  2. Open your legs by moving your knees apart. Feel the resistance.
  3. Hold it for a moment and then slowly bring your legs back to the starting position.
Sets And Reps

3 sets of 15 reps

13. Resistance Band Hip Flexor

 

Target – Glutes, quads, hamstrings, and lower abs.

Resistance Band Type – Tube resistance band with ankle attachment

Steps To Do Resistance Band Hip Flexor
  1. Wear one ankle attachment on your right leg and tie the other end to the leg of a table or cot.
  2. Turn around so that the table or cot is behind you. Also, make sure that the distance between you and the cot/table is enough so that you feel the resistance.
  3. Put your left foot ahead, bend your knees a little, flex your right elbow, and bring the right fist close to your chest. Your left arm should be extended and behind you.
  4. Lift your right leg, flex your right knee, and kick up. Flex your left elbow and bring your left arm toward your chest. Extend your right arm behind you. This will help you complete the movement with stability and precision.
  5. Lower your leg and bring it back to the starting position.
  6. Do the same with the left leg as well.
Sets And Reps

2 sets of 15 reps

14. Resistance Band Lunges

Target – Glutes, quads, and hamstrings.

Resistance Band lunges Type – Tube resistance band with handles

Steps To Do Resistance Band Lunge
  1. Put 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.
  2. Lunge down. Make sure your right shin is perpendicular to the right thigh.
  3. Get back up to the starting position and lift your left leg behind you.
  4. Place your left foot back on the floor and lunge down.
  5. Repeat this with your left leg as well.
Sets And Reps

2 sets of 12 reps

Resistance Band Exercises For The Upper Body

15. Resistance Band Staggered Chest Press

Target – Pectoralis major, deltoids, lats, and biceps.

Resistance Band Type – Light tube resistance band with handles

Steps To Do Resistance Band Staggered Chest Press
  1. Anchor the resistance band to a door anchor. Hold a handle in each hand and walk away from the door. When you feel the resistance, put your right foot in front of the left.
  2. Flex your elbows and bring your forearms close to your chest. Your elbows should point back and palms must be facing the floor. Flex your right knee a little. This is the starting position.
  3. Push your arms out so that they are fully extended in front of you.
  4. Come back to the starting position.
  5. Repeat this by placing your left foot in front of the right.
Sets And Reps

2 sets of 12 reps

16. Resistance Band Chest Fly

Target – Pectoralis major, deltoids, lats, and triceps.

Resistance Band Type – Tube resistance band with handles

Steps To Do Resistance Band Chest Fly
  1. Anchor the resistance band to a door anchor. Hold one handle in each hand and walk away from the door. Open your arms but keep your elbows slightly flexed and pointing toward the floor. Your palms should be facing forward. This is the starting position.
  2. Bring your arms close, fully extended, and in front of you.
  3. Open them up again and bring them back to the starting position. Squeeze your shoulders back when you do so.
Sets And Reps

2 sets of 12 reps

17. Resistance Band Lat Pulldown

Target – Lats, pectoral muscles, and biceps.

Resistance Band Type – Wide resistance bands with or without handles

Steps To Do Resistance Band Lat Pulldown
  1. Anchor the resistance band on the top part of your house door.
  2. Hold a handle in each hand. Face the door, and take a few steps back to feel the resistance. Your arms should be extended, and hands above your head.
  3. Flex your elbows and pull the resistance band toward you until your hands are close to your chest.
  4. Extend your arms back to the starting position.
Sets And Reps

3 sets of 15 reps

18. Resistance Band Overhead Tricep Extension

Target – Triceps, lats, deltoids, and rhomboids.

Resistance Band Type – Tube resistance band with handles

Steps To Do Resistance band Overhead Tricep Extension
  1. Loop the exercise band underneath your right foot and step through with your left foot so that the band is behind the left hand and left leg.
  2. Extend your left arm up so that the band comes up behind your back, your elbow is directly above your shoulder, and hand back behind your head. This is the starting position.
  3. Contract your tricep and extend your forearm straight above your elbow.
  4. Pause for a moment and bring your forearm back to the starting position.
  5. Do this with the other hand as well.
Sets And Reps

2 sets of 15 reps

Resistance Band Exercises For The Back

19. Resistance Band Bent Over Row

Target – Lats, chest, and triceps.

Resistance Band Type – Tube resistance band with handles

Steps To Do Resistance Band Bent Over Row
  1. Stand with your feet shoulder-width apart. Stand on the tube resistance band, exchange the handles in your hands (right handle to the left hand and left handle to right hand) so that the band crosses your feet over your shins.
  2. Bend your knees slightly and lean over from your hips. Keep your back straight but almost parallel to the floor. This is the starting position.
  3. Flex your elbow and pull the handles toward the side of your waist.
  4. Lower your hands to the starting position.
Sets And Reps

3 sets of 15 reps

20. Resistance Band Seated Row

Target – Lats, chest, rhomboids, and triceps.

Resistance Band Type – Tube resistance band with handles

Steps To Do Resistance Band Seated Row
  1. Sit down on the floor with your legs extended in front of you.
  2. Wrap a wide or tube resistance band underneath the curves of both your feet. Keep your back straight, chest out, and shoulders rolled back. This is the starting position.
  3. Flex your elbows and draw them back, keeping your chest lifted.
  4. Slowly extend your hands and bring them back to the starting position.
Sets And Reps

3 sets of 15 reps

Resistance Band Exercises For The Back Shoulders

21. Resistance Band Shoulder Press

Target – Deltoids, lats, chest, and rhomboids.

Resistance Band Type – Tube resistance band with handles

Steps To Do Resistance band Squats
  1. Hold a handle in each hand. Step on the band with your right foot, bring your left foot forward, turn your hands up (as you would for a bicep curl), keeping your elbows close to your body, move your forearms up, bend your knees slightly, and turn your palms forward so that the band is behind your shoulder. Extend your hand out a little so that your upper arm is parallel to the ground, and your forearm is perpendicular to the upper arm. This is the starting position.
  2. Exhale and push your arms up (feel the burn?) right above your head.
  3. Inhale and bring your arms back to the starting position.
Sets And Reps

3 sets of 10 reps

22. Resistance Band Lateral Raise

Target – Deltoids, lats, and chest.

Resistance Band Type – Tube resistance band with handles

Steps To Do Resistance Band Lateral Raise
  1. Stand with your feet shoulder-width apart.
  2. Step on the resistance band and exchange the handles so that the band crosses right in front of your shins. Pull the resistance band away from your body, bend your knees a little, roll your shoulders back, and keep your chest up. This is the starting position.
  3. Pull your hands up and stop when your arms are parallel to the ground.
  4. Lower your arms slowly back to the starting position.
Sets And Reps

3 sets of 10 reps

These are the 22 full body resistance band exercises that you can do anywhere, anytime you want. Get your resistance band today and start having some fun and build a strong and toned body that everybody will want to have. Cheers!

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Charushila is an ISSA Certified Specialist in Fitness Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.