Fitness

Which Full-Body Resistance Band Exercises Can I Do?

by
ISSA Certified Specialist in Fitness & Nutrition
Which Full-Body Resistance Band Exercises Can I Do? Hyderabd040-395603080 June 27, 2019

Want a fabulous and fit body? Add resistance band exercises to your workout. Resistance exercises are great for full-body toning and fitness.

These stretchable bands come in different shapes and sizes, with or without handles, and work the muscles by adding the right amount of resistance to your movement.

They do exactly what gravitational pull does to the weights you lift. Only, with a resistance band, you lift weights without the weights! Intrigued? Here are 18 best full-body resistance band exercises you can do. Swipe up!

Before we delve into the exercises, let’s familiarize ourselves with the types of resistance bands available and which body part they are most effective on.

Resistance Band Types

There are various types of resistance bands that help improve muscle tone and flexibility of the target body part. Here are the types of resistance bands and which one to use for which body part.

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

Now, it’s time for some resistance band serotonin rush! Let’s begin.

Note: Warm up for at least 10 minutes before beginning these exercises.

Resistance Band Exercises For Upper Body

1. Resistance Band Tricep Extension

Target – Triceps, lats, deltoids, and rhomboids.

Resistance Band To Use – Resistance band with plastic handles

How To Do
  1. Hold the handles and step on the band with your right foot. Place your left foot a step ahead.
  2. Extend your left arm up, with your elbow directly above your shoulder, and the resistance band at the back of your shoulder. This is your starting position.
  3. Flex your left elbow and lower your left forearm behind your head.
  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 – 3 sets of 12 reps

2. Resistance Band Staggered Chest Press

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

Resistance Band To Use – Resistance band with plastic handles

How To Do
  1. Anchor the resistance band to a door anchor. Hold the handles 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. Keep your knees soft. This is the starting position.
  3. Push your arms in front of you so that they are fully extended.
  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

3. Resistance Band Seated Row

Target – Lats, chest, rhomboids, and triceps.

Resistance Band To Use – Resistance band with no handle

How To Do
  1. Sit down on the floor with your legs extended in front of you.
  2. Wrap a therapy resistance band underneath the curves of 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. Squeeze your shoulder blades. Do not lean back.
  4. Slowly, extend your hands and bring them back to the starting position.

Sets And Reps – 3 sets of 15 reps

4. Resistance Band Chest Fly

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

Resistance Band To Use – Resistance band with plastic handles

How To Do
  1. Anchor the resistance band to a door. Hold a handle in each hand and walk away from the door. Extend your arms and join the palms together. This is the starting position.
  2. Open your arms laterally. Use controlled motion to do so. Squeeze your shoulder blades.
  3. Bring them back to the starting position.

Sets And Reps – 3 sets of 12 reps

5. Resistance Band Lateral Raise

Target – Deltoids, lats, and chest.

Resistance Band To Use – Resistance band with plastic handles

How To Do
  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 12 reps

Resistance Band Exercises For Core

6. Resistance Band Reverse Crunch

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

Resistance Band To Use – Ankle resistance band

How To Do
  1. 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.
  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

7. Resistance Band Bicycle Crunches

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

Resistance Band Use – Flat loop band

How To Do
  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 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

8. 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
  1. Sit on the floor and wrap a resistance band around the arches 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

9. 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
  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, and as you do so, pull your right hand up to the side of your chest.

Sets And Reps – 3 sets of 20 reps

10. Resistance Band Plank Hold

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

Resistance Band To Use – Resistance band with handles

How To Do
  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 Lower Body

11. Resistance Band Squats

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

Resistance Band To Use – Flat loop resistance band

How To Do
  1. Place the loop resistance band on your thighs. Stand with your legs shoulder-width apart.
  2. Push out your hips and get into a “sitting” position. Make sure your knees don’t shoot beyond your toes.
  3. Hold the pose for a moment.
  4. Get back up in the standing position.

Sets And Reps – 3 sets of 12 reps

12. Resistance Band Hip Flexion

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

Resistance Band To Use – Ankle resistance band

How To Do
  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 – 3 sets of 12 reps

13. Resistance Band Hamstring Curls

Target – Hamstrings, quads, and glutes.

Resistance Band To Use – Tube resistance band with an ankle attachment

How To Do
  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.

Sets And Reps – 3 sets of 15 reps

14. Resistance Band Single Leg Deadlift

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

Resistance Band To Use – Resistance band with handles

How To Do
  1. Place the band underneath the arch of your right foot sneaker. Hold the handles of the resistance band with both hands. 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 knee 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.

Sets And Reps – 3 sets of 10 reps

15. Resistance Band Leg Lifts

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

Resistance Band To Use – Tube resistance band with handles

How To Do
  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

16. Resistance Band Abduction

Target – Inner thighs, outer thighs, and hamstrings.

Resistance Band To Use – Wide loop resistance band

How To Do
  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

17. Resistance Band Lunges

Target – Glutes, quads, and hamstrings.

Resistance Band To Use – Resistance band with handles

How To Do
  1. 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.
  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.

Sets And Reps – 2 sets of 12 reps

18. Resistance Band Donkey Kicks

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

Resistance Band To Use – Loop resistance band

How To Do
  1. 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.
  2. Lift your right leg off the floor. Without extending your right leg, push your right foot up toward the ceiling.
  3. Bring it back to the same position.
  4. Complete one set of 12 reps and do the same with your left leg.

Sets And Reps – 2 sets of 12 reps

There you have it – 18 best resistance band workouts for full body toning. Take these portable bands wherever you go and workout anywhere. Build lean muscles and get a toned, fit body. Cheers!

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