Best Resistance Band Exercises For Your Health

04 April, 2019
You can choose different kinds of resistance bands depending on your ability and you can gradually increase the difficulty of the exercises or the number of repetitions as you gain strength.

More and more people train at home with the help of professional equipment. That’s why today we want to tell you about the best resistance band exercises that will help you to work different muscle groups and areas of the body.

Best resistance band exercises for your abs

You can get hold of a resistance band at a sports shop and attach it to the door, window, a chair or wherever occurs to you.

Given that the abs are so “hated” and boring for many, it’s a good idea to add a resistance band into the mix and work the area well.

Read also: The Plank – Great Abs Exercise and Full-Body Workout

1. Legs to chest

  • Attach the band at floor level and attach the other end to your feet.
  • Lie face up with the hands under your buttocks.
  • Bring your legs to your chest, bending the knees.
  • When you bring your legs back down, don’t touch the floor with your heels.
  • Do 20 repetitions.

2. Simple abs exercises

  • With the band in the same position as before, now take hold of the other end with your hands.
  • Lying face up, bend your knees and support your feet on the floor.
  • Lift up your torso and stretch the arms so that they pass between your legs.
  • Do 20 repetitions.

3. Lateral abs exercises

best resistance band exercises

  • Hold down the resistance band with your left foot.
  • Lie on your side, with the left leg on top.
  • Bend the knee so that it touches the torso as you bring your arm towards your chest. The idea is that your knee and elbow touch.
  • Do 10 repetitions and change side.

4. Bicycle

  • With the band on both feet (separately) and the legs always bent (in the air).
  • Bring the right knee to the abdomen and touch it against the left elbow.
  • Then do the same with the left knee and the right elbow.
  • The alternate movement should be fluid.
  • Complete 20 repetitions.

5. Obliques

  • Hold each end of the band with one hand.
  • Lie face up, with the legs bent.
  • Try to touch the right heel with the right hand and the same on the left side.
  • Do 10 repetitions on each side.

Best resistance band exercises for your arms

The next area that we can exercise using this tool is the arms (biceps, triceps, shoulders, etc.).

1. Bicep flexes

  • Hold down the band with one of your feet and take hold of the ends with each hand.
  • The arms are up against the torso.
  • You just have to move the elbows and forearms (lifting them up).
  • Do 20 repetitions.

2. Triceps extensions

  • Fasten the band down low (at floor level).
  • Take hold of the ends behind the back.
  • Bend the arms so that the elbows touch the ears.
  • Stretch the arms up and then return to the initial position.
  • Repeat 20 times.

Want to know more? Read The 11 Best Back Stretches

3. Triceps pulls

best resistance band exercises

  • To do this exercise you need to fasten the band to something high up.
  • Take hold of the ends with your hands.
  • On your feet, with the back straight, stretch the arms backward and bend them at the elbows (the shoulders and biceps should remain close to the torso).
  • Do 20 repetitions.

4. Wrist flexes

  • Sit on a chair or a bench and hold down the band with one foot.
  • Take hold of the other end with the opposite arm, supporting the elbow on the thigh.
  • Lift up the forearm and the wrist as high as you can.
  • Do 20 repetitions.

5. Scott Biceps – Best Resistance Band Exercises

best resistance band exercises

  • Attach the band to something at waist level.
  • Take hold of each end with one hand.
  • Stretch the arms and straighten the back.
  • Bring the forearms back so that the fists touch the face.
  • Do 20 repetitions.

Best resistance band exercises for your legs

Another area you can exercise with resistance bands is the legs:

1. Front squat


  • Stand with both feet on the band and open the legs to the width of the shoulders.
  • Take hold of the ends with both hands and bend the arms so that the fists are at shoulder height.
  • Lower the torso and the buttocks without letting go of the bands.
  • Do 15 repetitions.

2. Leg extensions

  • Tie the band to something at ankle height. Attach the other end to your right ankle.
  • Keep the back straight and walk forwards until you feel tension in the band.
  • Place the hands on the waist to stay balanced.
  • Bend the right knee to touch the abdomen.
  • Then move it backward, stretching it.
  • Return to the original position.
  • Do 10 repetitions and change sides.

See this article: Foods that Improve Circulation in the Legs

3. Thrusts

best resistance band exercises

  • Place one end of the band under one foot and hold the other end with both hands.
  • Take the free leg back and bend both knees.
  • The arms should remain bent at all times, with the fists at shoulder height.
  • Do 10 repetitions and change sides.

4. Best resistance band exercises – Hip stretches

  • Sitting on a bench or chair, use the band to tie the thighs as close together as possible.
  • The feet always remain together.
  • Open the legs from the knees, stretching the band as far as you can.
  • Return to the original position.
  • Do 20 repetitions.

5. Foot stretches

  • Tie the band at ankle height at one end and tie the other end to the right ankle.
  • Lie on your side and stretch the band as far as you can.
  • Put your hands on your waist to stay balanced.
  • Lift the right leg as high as possible, lower it and cross it in front of your left leg.
  • Do 10 repetitions and change side.
  • Yasuda, T., Fukumura, K., Fukuda, T., Iida, H., Imuta, H., Sato, Y., … Nakajima, T. (2014). Effects of low-intensity, elastic band resistance exercise combined with blood flow restriction on muscle activation. Scandinavian Journal of Medicine and Science in Sports.
  • Yasuda, T., Fukumura, K., Uchida, Y., Koshi, H., Iida, H., Masamune, K., … Nakajima, T. (2015). Effects of low-load, elastic band resistance training combined with blood flow restriction on muscle size and arterial stiffness in older adults. Journals of Gerontology – Series A Biological Sciences and Medical Sciences.
  • Calatayud, J., Borreani, S., Colado, J. C., Martin, F., Tella, V., & Andersen, L. L. (2015). Bench press and push-up at comparable levels of muscle activity results in similar strength gains. Journal of Strength and Conditioning Research.