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Resistance Band Exercises

Bhakti Satalkar Nov 18, 2018
Resistance band exercises are good, not only for those who have sustained an injury, but also for healthy individuals. See most of the core exercises that fall under this category.
There was previously a misconception that resistance band exercises were only for middle-aged women or injured people. People who have been into exercising, vouch that free weights are better than machine weights.
Similarly, resistance bands have their own place. They are useful for anyone and everyone, especially for those who have been away from the world of exercise for a while. The most important advantage is that this lightweight equipment can fit easily into your luggage, which means that you will not have to skip your workout even while traveling.
Depending on your fitness level, you can do anywhere between 1 to 3 sets of 12 to 15 repetitions of each of the following exercises. Make sure you warm up adequately with some aerobics. As is the warm up important, so is the cool down.


Squats help to build a very strong core.
  • Step on the resistance band, but keep your feet shoulder-width apart.
  • Pull and hold the band at the shoulder level with both your hands.
  • While holding the band, slowly lower your torso and go into a squat position.
  • Hold this position for 10 seconds, and then return to the starting position and repeat the same.


Lunges are wonderful for burning fat.
  • Stand with your right foot on the resistance band and the left leg behind you in a lunge position.
  • Maintain tension on the band by bending the elbows and lower into a lunge, till both the knees are at a 90 degree angle.
  • When you go down into a lunge, make sure the knee of the right leg does not cross the toes of the right leg. Return to the starting position and repeat.

Bent Over Rows

  • Step on the band with you right leg and place the left foot behind.
  • Bend down while you continue to keep both the feet flat on the floor. Bend to about a 45 degree angle.
  • Now, pull the band up towards your waist and make sure that you keep your elbows close to the body.
  • Squeeze your shoulder blades together, when you are performing the rowing motion.

Bicep Curls

  • Stand on the band and hold the handles with your palms facing upwards.
  • Contract your stomach and keep the knees slightly bent. Now, bend your arms and pull so that you bring your palms towards the shoulders in a curling motion.
  • If you feel the need for some more resistance, then you can place the feet a little wider apart.

Butt Blaster

Most of the women want to lose weight off their buttocks. The butt blaster will help in that case.
  • Get down on all fours. Place your hands in front of you and your shoulders in line with your wrists.
  • Wrap the resistance band around the right foot and hold the handles in both the hands.
  • Now, begin to move the right foot away from the body, but your knee should be bent and the toe should be flexed.
  • When you reach the final position, your right leg will be extended straight out towards the back and you will have to squeeze the gluteal muscles.
  • Come back to the starting position and repeat with both legs for 12 to 15 times.

Abs Workout

  • Place the mat in such a way, that you are able to attach the center of the band to a fixed point behind your head.
  • Hold the handles and bend your elbows.
  • Using your stomach muscles, lift your head and shoulders off the ground.
  • Make use of your hands for support. Slowly, come back to the starting position and repeat.
One can also perform isometric exercises. These will require some amount of permutations and combinations, but you will be able to see the effects for yourself, and that too relatively quickly.
Disclaimer: Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.