6 Resistance Band Exercises you Can do at Home

Exercising with a resistance band is one of the simplest ways to tone up. Check out our resistance band workout routine in today's post.
6 Resistance Band Exercises you Can do at Home

Last update: 12 January, 2020

In our current reality, one of the hardest parts about exercising is finding the time to do it. Many people find it impossible. Or they consider visiting the gym before or after work hours unappealing. But, resistance band workouts can be a solution.

Today, we want to show you a set of exercises that anyone can do at home. If you do them correctly, you’ll be well on your way to a toned body.

How do resistance bands work?

As their name suggests, the exercise bands create resistance. The strength of the resistance can vary depending on the band and the stretches that you use them with.

Generally speaking, the colors, length, and width of the bands indicate its resistance levels. For example, the longer and thinner–or the shorter and wider–the more resistance it offers.

What kind of resistance bands are there?

As with every workout tool or piece of equipment, resistance bands offer a wide variety of choices. But, let’s highlight three specific kinds that are especially helpful for at-home workouts.

  • Mini-bands: mini-bands are small and flat. People mostly use them on their knees or ankles. You can use them for exercises that focus on balance, stability or mobility. They’re especially handy for warming up.
  • Loop bands: loop bands are bigger than the other types of resistance bands. They work as a complement for advanced workouts, adding an extra challenge to muscle building exercises. Many people use them for bench presses or barbell squats.
resistance band loop
  • Tube bands: tube bands are the thinnest of the bunch and have a cylindrical shape. They have a grip on each end. People commonly use them in strength-building exercises such as shoulder lifts or bicep curls.

Six resistance band exercises to do at home

Check out our resistance band routines! You can tone your entire body without leaving your home. They’re simple yet effective!

1. Abs

Lay down on your back. Straighten your back and make sure it’s completely flat against your mat. Set the band over the top of your feet.

The exercise will focus on the lower abdominal area. Make sure you keep your back on the floor and extend your arms. Next, bend one leg and bring it up to your chest while you keep the other one extended in front of you.

2. Shoulders, legs and back: resistance band

For our next exercise, lay on your side. Support yourself with your forearm and hip. Use the band around your ankles.

Now lift your hip, keeping your forearm and foot firmly on the floor. Next, lift your leg that’s in the air until you achieve the desired level of resistance.

resistance band shoulders

3. Legs and buttocks

Use the mini-band for this exercise. Grab two bands and place them around your legs. One of them should go around your ankles and the other, around your knees.

After, lower into a squat position and slowly raise one leg to the side and maintain the tension throughout the entire exercise. This exercise will really work out your behind.

resistance band buttocks

4. Resistance band: arms and back

Get into position by kneeling one leg and bending the other at a 90-degree angle as if you were going to do a lunge. Make sure you keep your back straight throughout the entire exercise.

Straighten your arm out completely and grab one end of your resistance band. Pull it, raising your elbow behind you as much as you can. You’ll need to ask someone to hold the band for you. Or, secure it to a sturdy object that comes up to your chest for the right level of resistance.

5. Back and shoulders

Start by lying face down and continue into a plank, completely straightening your arms. Place a mini-band around your hands. Now, try bringing your elbow backward. Keep your arm close to your body the whole time and your core as stable as possible.

6. Glutes

Start by getting down on all fours, supporting your weight on your hands and knees. Keep your back horizontal and straight throughout the entire exercise. Just like in the first exercise, place your resistance band around the top of your feet.

Next, lift one of your legs as you keep your balance with your other knee and hands on the floor. After, move back into the starting position.

resistance band glutes

Final thoughts on the resistance band

As you’ve read with us today, anyone and everyone can work out at home with resistance bands. In our day and age, time is key and working out at home is a great solution to stay fit while on the run. What are you waiting for? Grab your resistance bands and get fit!

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Andersen, L. L., Andersen, C. H., Mortensen, O. S., Poulsen, O. M., Bjørnlund, I. B. T., & Zebis, M. K. (2010). Muscle activation and perceived loading during rehabilitation exercises: comparison of dumbbells and elastic resistance.Physical therapy, 90(4), 538-549.
  • Hofmann, M., Schober-Halper, B., Oesen, S., Franzke, B., Tschan, H., Bachl, N., Strasser, E. M., Quittan, M., Wagner, K. H. & Wessner, B. (2016). Effects of elastic band resistance training and nutritional supplementation on muscle quality and circulating muscle growth and degradation factors of institutionalized elderly women: the Vienna Active Ageing Study (VAAS). European Journal Of Applied Physiology, 116(5), 885-897.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.