15 Resistance Band Exercises You Can Do Literally Anywhere

Resistance bands are elastic bands that are made from rubber or latex, used for strength training, stretching, and rehab. Resistance belt exercises can be used by anyone, from beginners to trained athletes, and also physical therapy patients.

Benefits of resistance band exercises

Workout band exercises have many benefits for us, which are mentioned below:

• Resistance band exercises build muscle and overall strength and improve the flexibility and mobility of different body parts.
• A training band workout improves a person's stability and balance for performing daily routine activities.
• Resistance band training, along with cardiovascular exercise and a proper diet, can be a great way to lose weight by burning calories.

15 Resistance Band Exercises for a Full-Body Workout

Workout bands are an excellent choice for a full-body workout, and here are some full-body resistance belt exercises that can be used for a full-body workout:

Front Squat Using Resistance Band

• You need to stand on the resistance band with your legs slightly wider than shoulder-width apart. Hold the bands by the handles and bring them above your shoulders.
• Sit straight, chest up, firm abs, knees bent outwards over the toes. Then return to the original position and repeat for 8-12 reps.

Glute Bridges Using Resistance Band

• Tie the resistance band across your legs above your knees.
• Then lie on your back, keep your foot on the floor, and bend your knees to 90 degrees.
• Rise with your hips, keeping your shoulders, hips, and knees aligned. Your glutes are contracted during the resistance band exercise.
• Perform 15-20 reps.

Lateral Band Walk Using Resistance Band

• Start by tying a resistance band around your legs above your ankles.
• Then maintain a shoulder-width distance between both legs to create tension on the bands.
• Take a half squat position. Shift your weight to the left, then move the right leg inside.
• Make sure the resistance band is the same and try to finish 8 to 10 steps with each leg.

Kneeling Crunch Using Resistance Band

• Fix the band at a height, kneel, and grab each end.
• Extend your elbows out to shoulder level, engage your abdomen, and move down towards your hips, which will make your abs contract.
• Then restore to the starting position and finish 10-12 reps.

Reverse Crunches Using Resistance Band

• Now reverse the whole thing. Attach the resistance band to a lower support, lie on your back, and bend your knees to 90 degrees.
• Wrap the band around both feet. Now scoot back to create tension. Abs tight, flat back, and bring the knees towards your shoulders, contracting your abdomen.
• Then slowly return to the starting position and finish 12-15 reps.

Push Ups Using Resistance Band

• Take the plank position and wear the resistance band around your upper neck, looping the ends across your thumbs. Place your hands on the floor and face downward.
• Glutes contract, and push straight up till your arms are straight and extended. Then put your lower back down and chest on the ground.
• Try finishing at least 5 to 20 reps, depending on your strength.

Banded Chest Press Using Resistance Band

• Wrap the resistance band around a pole or a sturdy object at chest height. Step forward till you start feeling a little pressure around the band.
• Hold each handle in your hands at chest level, with elbows slightly bent and palms slightly inward.
• Take a split stance and keep your core tight with ribs down.
• Bring the band forward till your arms are fully extended along your chest line. Control the movement.
• Liberate the band slowly and maintain the tension.

Lat Pull Down Using Resistance Band

• Lat Pull Down is also a resistance-belt exercise; hold the resistance band above your head with your arms extended.
• Squeeze the back muscles and bring your elbows down towards your ribs.
• Then slowly return to the starting position, maintaining the tension throughout.

• Pall of Press Using Resistance Band

• Place the resistance band on your side and hold it with both hands at your chest.
• Then straighten your hands in front of your chest and control the band from moving sideways. Keep your core tight.

Banded Leg Press Using Resistance Band

• Lie on your back and bend your knees, and loop the resistance band around your feet. Hold the ends of the band in your hands.
• Fully extend your legs and move against the resistance band.
• Then slowly return to the starting position while controlling the resistance band.

Standing Kickbacks Using Resistance Band

• Place the resistance band around your ankles, and hold the end for support.
• Stand straight and core engaged, then kick one leg back. Remember to squeeze your glutes and take control of the movement.

Banded Bicep Curls Using Resistance Band

• Stand on the resistance band. Hold both ends of the bands in your hands, keeping your palms facing forward.
• Keep the elbows close to your body and start curling the handles towards the shoulders.
• Control the band and release it slowly.

Seated Row Using Resistance Band

• Extend your legs fully and sit on the floor with the resistance band fixed around your feet. Hold the handles in both hands.
• Sit straight and pull the handles towards your ribs by bringing your elbows back to hip level.
• Release the band slowly and control the band.

Standing Wood Chops Using Resistance Band

• Fix the resistance band on a higher point, and stand sideways. Hold the handles in both your hands.
• Pull the band diagonally towards the other hip, engaging your core.
• Then return to your starting position with a controlled motion.

Banded Face Pulls Using Resistance Band

• Fix the resistance band at chest height, holding the handles with your hands extended in front of you.
• Keep your elbows high and pull the handles towards your Face, squeezing your shoulders.
• Then slowly return to your starting position with a controlled motion.

Upper body Resistance Band Exercises

Upper-body workouts with a resistance band build strength, improve muscle recovery, and enhance movement. This type of training band workout involves the back, chest, arms, and shoulders.

List of a Few Exercises

Some upper-body resistance band exercises would be:

1. Banded Chest Press
2. Seated Row
3. Banded Push-Ups
4. Tricep Overhead Extension
5. Banded Bicep Curls

Lower body resistance band exercises

Lower-body resistance band exercises build strength, help tone muscles, and improve stability. The lower-body workout band exercises are low-impact and provide constant resistance, reducing joint stress.

List of a Few Exercises

Some of the lower-body band exercises would be:

1. Squats with resistance bands.
2. Lateral Band Walks
3. Standing Kickbacks.
4. Banded Leg Press
5. Glute Bridges with Bands

Core resistance band exercises

The core resistance band exercises build stability and balance, develop functional strength, and activate muscles. These exercises work your abs and lower back, strengthening them.

List of a Few Exercises

Some of the core resistance exercises would be:

1. Pall of Press
2. Standing Wood Chops
3. Banded Dead Bug
4. Band Pull Aparts
5. Kneeling Band Crunches

Resistance band exercise tips for beginners

• Choose a lighter resistance band to master the form before increasing the tension.
• Start your routine with a 5-minute warm-up session with light cardio or stretches.
• Always remember to maintain proper posture by engaging your core and keeping your spine neutral throughout the movement.
• Level up your workout slowly. Gradually increase your intensity as sudden rises can lead to injuries.
• Don’t forget to stretch out after your workout as part of your cool-down.
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• The resistance band exercises are easy and can be done by anyone. The exercises can be performed at home if you have a resistance band. Learn the exercises correctly to avoid injuries.