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Resistance Band Workout

Mayuri Kulkarni Apr 10, 2019
Resistance band workouts are a part of weight training programs. This lightweight equipment can be carried anywhere, and gives one the chance to perform a quick but effective workout even in busy schedule. Here are some instructions for performing exercises with a resistance band.
When it comes to equipment for strength training, one thinks about using dumbbells, barbells, and heavy gym machines. However, one also has the option of using a resistance band. It is an elastic band with a hand-grip to hold at both the ends. It make a great weight training equipment for beginners. It can also be carried while traveling.
Moreover, workouts involving its use can be easily fit into the daily routine as a start up. It sets the stage for a stable muscle building, without putting unnecessary strain on the joints. Exercises that involve the use of these bands help achieve improved coordination, flexibility, and balance. Such workouts target all the muscle groups of the body.
Resistance bands are available in a variety of colors, and range from light, medium, heavy, to very heavy. It is preferable to use least two types of bands during a training session. It is extremely essential to ensure that the handles have sufficient traction for a proper grip.

Workouts for Men

Resistance Push-Up

  • Hold the ends of the resistance band in each of your hand.
  • Swing it over your shoulders and rest it on your upper back.
  • The band should run along the inner side of the arms.
  • Now, lie down on the floor on your chest.
  • Rest your hands beside your chest and balance your body on your toes.
  • Then, raise your upper body, keeping your hands straight so that you feel a stretch.
  • Go back to the starting position and repeat the sequence.
  • An alternate way of using this band would be by attaching it to a fixed point or a fixture.

One Arm Chest Fly

  • Attach the band to a fixed object like a door or wall at your shoulder height.
  • Stand away from the fixed object so that you experience tension on the resistance band.
  • Now, keep your left arm straight and pull the resistance band such that your palm touches your chest.
  • Get back to the original position and repeat the exercise for the other side.

Workouts for Women


  • This exercise is quite effective for the lower body. To perform this exercise, first place your right leg forward and place the resistance band under your right foot.
  • Your left leg should be placed back.
  • Now, hold the ends of the band in both the hands with a slight bend in the elbows.
  • Lower your body and bend your knees to form a right angle at the knee.
  • Return to the original position and repeat the exercise. Repeat the steps for the other side.


  • This is quite effective for the abs and the legs. Stand on the resistance band with shoulder-width distance between your feet.
  • Bend your elbows and hold the hand-grips to keep some tension.
  • Lower your upper body into a squat by bending your knees at right angle.
  • To increase the tension, move the hand in an upward direction. Get back to initial position and repeat the exercise.
These were some of the exercises that can be performed using this equipment. In case of any confusion, it would be best to consult a fitness trainer to understand the right technique.
Disclaimer: Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.