Working out isn’t always about going to the gym and lifting weights. You can build strength and sculpt your body by putting your muscles under tension. This intensity doesn’t always require heavy dumbbells – resistance bands can be just as effective, if not more so, in different and valuable ways.
You may have purchased a few resistance bands at some point to enhance your home workouts. Maybe you’ve used them a few times while following YouTube workouts in your living room.
However, if you’re not regularly incorporating resistance bands into your workouts, you’re missing out. Aside from their affordability and portability, they are also incredibly versatile. They are ideal for training at home and on the go.
*Denial of responsibility: consult your doctor and authorized specialists in your area before starting any new exercise.
Full body resistance training with a belt
- Don’t have resistance bands? Grab yours here Amazon.
- The first two exercises in the list use loop belts.
1. Mini-Band Glute Bridge
- Place a mini belt around your thighs, just above your knees. Lie on your back, bend your knees 90° near your glutes, and pull your toes toward your shins so that only your heels touch the floor.
- Brace your core, press your lower back into the floor and widen your legs until you feel the tension in the band.
- Keeping tension in the band, squeeze your glutes, push your heels into the floor and lift your hips off the floor until they are in line with your knees and shoulders. If you feel a strain in your lower back (as opposed to your glutes and hamstrings), don’t lift your hips as high.
- Pause, then lower the back down. Do 10-15 repetitions. Keep your glutes engaged and maintain a neutral spine throughout the movement.
2. Lateral Band Walks
- Put a mini band around your ankles and stand in a quarter squat position with your feet shoulder-width apart.
- Step your right foot to the right, then follow with your left, feeling resistance from the band.
- Keep your chest up and maintain a flat back throughout. Knees open and over toes at all times, toes pointed forward even when moving laterally.
- Complete a few steps to the right, then complete a few to the left. Do 10-15 reps per side.
Tips: Keep tension on the mini band at all times Do not let the legs and feet come together. You should feel it working your glutes and out of your thighs.
3. Band Pull-Aparts
- Stand with your feet shoulder-width apart and keep your knees slightly bent.
- Grab a resistance band with your right hand. Grab the other end of the band with your left hand at shoulder length. Bring your hands in front of you and at shoulder length.
- Keeping your arms straight but don’t fully lock your elbows. Pull the resistance band outward, contracting the shoulder blades.
- Slowly return to your starting position. Do 8-12 repetitions.
The band pull-apart is another effective resistance band shoulder exercise that does you shoulders and upper back. It is also easy to perform for any beginner and you can do it standing or sitting, even in a small space.
4. Squat to press
- Grasp the handles with an overhand grip and stand in the middle of the band with your feet parallel and hip-width apart.
- Place hands at shoulder height, palms facing away from you and elbows bent.
- Sit your hips back and bend at the knees to squat until your thighs are almost parallel to the floor.
- Keep your chest up, squeeze your abs and push your knees out over your toes.
- Pause for 1-2 seconds and then push up to standing while extending your arms straight overhead. Repeat and complete your reps. Do 10-15 repetitions.
5. Bent-Over Series
- Grab a resistance band and step into the middle of the band with your feet about shoulder-width apart.
- Hold the band in each hand at arm’s length and bend at the hips. Lower your torso until it is almost parallel to the floor. Keep your lower back naturally arched.
- Squeeze your shoulder blades together and pull the band up to your upper abs. Pause and then return. Repeat 10-15 times.
6. Chest press
- Fasten the belt to a sturdy object at chest height. With your back to the object, grab a handle in each hand and step forward until there is no slack in the belt.
- Your arms should be on your chest, elbows up and palms facing down.
- Press the handles forward and simultaneously together.
- Pause and then return slowly, being careful not to go over your shoulders. This is a representative. Repeat 10 to 15 times.
7. Side Lift
- Place both feet on the belt and grab a handle in each hand with palms facing in. The longer your legs are, the harder this will be.
- Keeping your arms straight, lift the handles out to shoulder height.
- Lower them to the starting position and repeat 10-15 times.
8. Bicep curl
- Stand with your feet shoulder-width apart. Place your feet in the middle of the band.
- Grasp a handle in each hand with palms facing forward.
- Pull your arms towards your shoulders by bending at the elbow.
- Pause, then slowly relax your biceps and lower your forearms until your arms are straight, then repeat 10-15 times.
9. Diagonal steak
- Anchor the belt near the floor to a door with a handle. Hold the handle with both hands next to your hip.
- Take a few steps away from the anchor to create tension on the band.
- Keeping the arms straight and using your abs, rotate the body and bring the arms up diagonally while squeezing the abs.
- Rotate the hips and knees as you turn. Return and repeat 10-15 times. Switch sides and repeat.
10. Reverse Crunch
- Use the anchor to adjust the belt to a low position and fasten the cuff to your ankles. Turn back to create tension in the assembly.
- Lie on your back on the floor and bend your knees to 90°.
- Brace your abs, lift your hips off the floor and crunching toward your chest, contracting your abs. Pause and then slowly return to the starting position. Repeat 10-15 times.
The reverse crunch is a great exercise to target lower abs. It is an area that is often neglected in many other ab workouts.
Final Word
Resistance band exercises are incredibly effective and easy to use. They are great for strength and muscle building.
These 8 resistance band workouts will give you a total body workout at home.
