resistance band exercises

Are you one of those who love to work out at home? Wondering how to make the most out of resistance bands? Get your body toned with the best resistance band exercises.

Whether you want to build muscles at home or improve endurance – resistance bands are one of the strength training tools.

Resistance bands are the perfect exercise equipment that does wonders for your body. This portable and affordable tool is perfect for burning fat quickly. You can get that shredded, tight and slim physique with resistance band workouts.

These are the super versatile exercise equipment that helps fortify your ligaments, tendons and joints against injury – as you will be training your body to strengthen over the entire movement range.  Resistance bands are great because you can carry them everywhere you go and continue your workouts, no matter where you are.

Resistance bands are useful for working your lower body – especially your thighs and legs. They come in different weights (tensions) and make your muscles work harder to perform the exercise. Using a resistance band in the warm-up is the best place to start with.

One can also use them before workouts to get hips and shoulders primed before the exercise session. However, warm-up is not where you should leave the resistance bands to work. Adding them to a regular workout regimen is a great way to strength train without access to a fully stocked gym.

1. Benefits of Resistance Band Exercises

resistance band exercises

Resistance band exercises offer a wide range of benefits, making them a popular choice for individuals of all fitness levels. Here are some of the key advantages of incorporating resistance band exercises into your workout routine:

  • Versatility: Resistance bands can be used for a variety of exercises that target different muscle groups. From upper body to lower body, and even core exercises, they provide a versatile workout option.
  • Portability: Resistance bands are lightweight and compact, making them easy to carry and use anywhere. You can take them to the gym, use them at home, or even bring them on your travels.
  • Affordability: Resistance bands are cost-effective compared to purchasing traditional gym equipment like dumbbells or machines. They offer a budget-friendly way to achieve a full-body workout.
  • Joint-Friendly: Resistance bands offer a lower-impact form of resistance training, reducing the risk of joint strain or injury that can occur with heavy weights or high-impact exercises.
  • Full Range of Motion: They provide continuous tension throughout the entire range of motion, promoting muscle engagement and helping to improve strength and stability.
  • Balanced Muscle Development: Resistance bands can help target and strengthen stabilizer muscles, which are often neglected in traditional weightlifting exercises. This contributes to better overall muscle balance and reduces the risk of muscular imbalances.
  • Improved Flexibility: Resistance bands can be used for stretching exercises that enhance flexibility and range of motion, making them valuable for warm-up and cool-down routines.
  • Progressive Overload: As you become stronger, you can easily increase the resistance by using a thicker band or combining multiple bands, allowing for progressive overload and continued muscle growth.

2. Factors to Consider When Buying Resistance Bands

resistance band exercises

When buying resistance bands, there are several important factors to consider to ensure you choose the right bands that align with your fitness goals and preferences. Here are the key factors to keep in mind:

  • Resistance Level

Resistance bands come in various levels of resistance, typically categorized as light, medium, heavy, and extra-heavy. Consider your current fitness level and the specific exercises you plan to perform. It’s often a good idea to have a variety of bands with different resistance levels for versatility in your workouts.

  • Type of Resistance Bands

There are two primary types of resistance bands: loop bands and tube bands with handles. Loop bands are ideal for lower body exercises and are commonly used for squats and leg workouts. Tube bands with handles offer a wider range of exercises, including upper body movements like bicep curls and shoulder presses. Choose the type that suits your workout preferences.

  • Material and Durability

Resistance bands are typically made from latex, rubber, or fabric. Latex bands are durable and provide consistent resistance, while fabric bands are often more comfortable on the skin. Be sure to choose bands made from high-quality materials to ensure they last longer and maintain their elasticity.

  • Length and Size

The length and size of the resistance bands can vary. Longer bands provide more versatility in terms of exercises and grip positions. Consider your height and the exercises you plan to perform when choosing the appropriate band size.

  • Anchoring System

Some resistance bands come with an anchoring system, such as door anchors or carabiners, which allow you to attach the bands to stable structures for more exercise options. Check if the bands you’re considering include these accessories or if they are compatible with anchoring systems you may already have.

  • Comfort and Grip

For bands with handles, consider the comfort and grip of the handles. Foam or padded handles can make workouts more comfortable and provide a better grip, especially during intense exercises.

3. 7 Simple and Easy Resistance Band Exercises

Resistance bands can be used for a wide range of workouts and exercises. Go through the below resistance band exercises and tone every inch of your body.

3.1. Squats

Squats with resistance bands

Resistance bands work well for squats – as they target the glutes and surrounding muscles. They are a great way to level up from regular squats. The muscles work under tension, which means you fire up the thighs, quadriceps, glutes and legs in the best way. Banded squats are a convenient and most effective way to build strength in your glutes. Begin your workout with low-resistance bands and increase the resistance gradually.

How to do it?

  • Stand with the feet hip-width apart and take a step forward with your right foot
  • Place a resistance band or loop band underneath your right foot
  • Lower the body until both knees are at 90-degree angles
  • Come back to a standing position
  • Repeat 12-15 times

3.2. Clamshell

clamshell with resistance bands

Clamshell exercise with resistance band focuses more on gluteus muscles. It is highly beneficial for those looking for exercise for the back, hips, knees and legs. Clamshell exercise with resistance bands will help you from injuries. This type of exercise targets a variety of muscles and provides you with complete fitness.

How to do it?

  • Lie on the side, with legs stacked and knees bent at 45 degrees.
  • Place the resistance band just above the bent knees
  • Rest your head on the lower arm, and use the top arm to correct the posture.
  • Make sure the hipbones are stacked on top of one another
  • Engage the abdomen section by pulling the belly button in to stabilize the spine and pelvis.
  • Raise the upper knee as high as possible without shifting the hips or pelvis.
  • Return the upper leg to the starting position on the ground.
  • Repeat 20 times on each side

3.3. Glute Bridge Pulses

glute bridge with resistance bands

If you are suffering from lower back problems or have weak glutes due to a long time sitting position, you should consider doing a glute bridge pulse with resistance bands. This exercise is a great way to improve hip mobility and strengthen the lower back.

How to do it?

  • Lay down with the back flat against the floor. Place the resistance band above the needs
  • Keep the f flat against the floor about 6 inches from the glutes.
  • Straighten the body out in such a way that you  make a straight line from your knees to your shoulders
  • Lower the hips 3-4 inches and then pulse them upwards
  • Repeat pulsing up and down at least 20 times

3.4. Triceps extensions

resistance band exercises - triceps extension

The triceps extension is an isolation exercise that works on the back muscles of the upper arm. It creates a versatile movement that helps to build the muscles in the triceps. If you want strong triceps or want to perform athletic activities like – badminton, tennis, swimming, throwing a ball, Javelin throwing etc. – you should consider doing this exercise.

How to do it?

  • Stand with one foot slightly in front of the other
  • Place the centre of the band under the back foot
  • Bring both handles together straight up above the top of your head
  • Lower the handles behind the back of your head until your elbows are bent 90 degrees,
  • Slowly press your hands back up over your head
  • Repeat 20 times

3.5. Dead-stop push-ups

pushups - resistance band exercises

Push-ups can be one of the best resistance band exercises for those who want to improve their upper body strength. They work the shoulders, triceps and pectoral muscles. When done properly, they can even strengthen the lower back and abdominal muscles.

How to do it?

  • Wrap the resistance band around your back just under the armpits
  • Hold the handles and tighten the band around each hand
  • Kneel down placing both handles against the floor
  • Extend the legs long until you are in a plank position
  • Slowly lower your chest to the floor, keeping the body straight
  • Press back up until your arms are long
  • Repeat 10 times

3.6. Lunges

lunges - resistance band exercises

Lunges with resistance or loop bands are the best exercises to build up strength and tone the entire body. It helps improve appearance, posture and range of motion. This workout engages the abdominal and core muscles, helping you achieve a strong and stable core.

How to do it?

  • Place the resistance band directly on one foot and grasp each end in hand
  • Bend the arms and hold them in one place for a static upright row
  • Keep the arms locked into place, with the back muscles engaged,
  • Take a large step forward and lower yourself until the back knee touches the floor.
  • Push yourself back up through the thigh to the starting position
  • Bring your front leg back to your original standing position

3.7. Kneeling crunch

Kneeling crunches are an effective way to tone the abdominal muscles. You can choose resistance bands of different tension to level up. You can do this exercise as a part of your total body or core workout.

How to do it?

  • Fix the resistance band at a higher door anchor or any hanger to get enough resistance
  • Grab the handles and kneel about 2-3 feet from the hanging point.
  • Keep your hands on the sides of your head. Sit on your heels.
  • Pull your upper body towards your knees and squeeze your abs.
  • Hold for a moment. Slowly, raise your upper body to the starting position
  • Repeat 20 times.

From being able to do a variety of exercises to working out wherever you are and whenever you want – resistance bands are great tools to use. These are easily adaptable and you can challenge your muscles in different ways. You can find a great set of resistance bands for INR 500 or less.

resistance band exercises

4. Conclusion

In conclusion, incorporating resistance band exercises into your home workout routine can be a game-changer on your journey to a stronger, toned physique. These versatile and accessible tools offer a wide range of benefits, from targeting specific muscle groups to enhancing overall strength and endurance.

Whether you’re aiming to build muscle, burn fat, or simply improve your fitness level, the seven resistance band exercises we’ve covered provide an excellent foundation for achieving your goals. From squats that sculpt your lower body to triceps extensions that boost upper arm strength, there’s an exercise for every part of your body.

The beauty of resistance bands lies not only in their effectiveness but also in their convenience. You can take them anywhere, making it easier than ever to stay committed to your fitness journey, whether you’re at home, on the go, or travelling.

So, don’t hesitate to grab a set of resistance bands and start incorporating these exercises into your daily routine. With dedication and consistency, you’ll witness remarkable changes in your physique and overall fitness. Remember, it’s not about where you work out; it’s about the effort you put in and the determination to achieve the results you desire.

Make these resistance band exercises a part of your fitness arsenal and kick-start your journey towards a healthier, toned, and more confident you. Your body will thank you, and you’ll discover that the path to fitness can be both enjoyable and rewarding. Get started today and embark on a transformative fitness journey right in the comfort of your home.

5. FAQs

1. Do resistance band workouts really work?

Yes, resistance band workouts are highly effective for improving strength, muscle tone, and overall fitness. They provide resistance throughout the entire range of motion, making your muscles work harder. Resistance bands are versatile and can be used for a wide variety of exercises that target different muscle groups. They are particularly beneficial for those looking to increase muscle endurance, improve flexibility, and achieve a lean and toned physique.

2. What is the best use of resistance bands?

The best use of resistance bands depends on your fitness goals. Resistance bands can be used for a range of exercises, including strength training, flexibility, and rehabilitation. Some common uses include:

  • Strength Training: Bands are excellent for exercises like squats, lunges, bicep curls, and shoulder presses.
  • Mobility and Flexibility: Bands can help improve flexibility and range of motion through stretching and mobility exercises.
  • Rehabilitation: They are often used in physical therapy to aid in the recovery of injured muscles or joints.
  • Assisted Pull-Ups: Resistance bands can assist individuals in performing pull-ups and chin-ups.
  • Core Work: Bands can be used to add resistance to core exercises like planks and Russian twists.

The best use for you depends on your fitness level and specific goals.

3. Are bands better than weights?

Resistance bands and weights each have their advantages, and the choice between them depends on your preferences, goals, and circumstances:

  • Resistance Bands:
    • Portable and versatile, easy to take anywhere.
    • Provide constant tension throughout the range of motion, which can be beneficial for muscle engagement.
    • Safer for some individuals, as they reduce the risk of joint or muscle strain due to abrupt movements.
  • Weights (Free Weights or Machines):
    • Offer more significant resistance for building muscle mass and strength.
    • Allow for progressive overload by increasing the weight as you get stronger.
    • May be preferred for bodybuilders or those specifically focused on heavy lifting.

Ultimately, the choice between resistance bands and weights depends on your fitness goals and what you feel most comfortable and motivated using. Many people find success by incorporating both into their workout routines for a well-rounded fitness program.

4. Can resistance bands build muscle?

Yes, resistance bands can be effective for building muscle when used correctly and consistently. The key to building muscle with resistance bands is to choose the appropriate band tension, perform exercises with proper form, and progressively increase resistance over time. Resistance band exercises can target specific muscle groups and create muscle hypertrophy, especially if you perform exercises that challenge your muscles with adequate resistance.