references
ACE: "7 Techniques for Promoting Muscle Growth"
Harvard Health Publishing: "Add Strength Training to Your Fitness Plan"
These resistance band exercisse can help you build muscle (and even lose weight) if you follow these pointers.
Image Credit: Jun/iStock/GettyImages
Image Credit: Jun/iStock/GettyImages
- Upper-Body Moves
- Lower-Body Moves
- Total-Body Moves
- Core Moves
- Best Workouts
- How to Build Muscle
- How to Lose Weight
- What to Look for
The 15 Best Resistance Bands
The 15 Best Resistance Bands
Image Credit: Travis McCoy/LIVESTRONG.com
Activity
Resistance Band Workout
Region
Upper Body
Stand with your feet about hip-width apart. Loop a long resistance band under your feet, holding the other end in both hands. Bring your hands up to your shoulders. On an exhale, press the band straight over your head, engaging your core. Lower back down to shoulder level and repeat.
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Image Credit: Travis McCoy/LIVESTRONG.com
Activity
Resistance Band Workout
Region
Upper Body
Stand with your feet shoulder-width apart. Hold one end of the band in each hand. With your palms facing down, pull the band apart and to the sides of your body at chest level, keeping your core tight. Bring your hands back together, letting the resistance relax.
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When doing the band pull-apart, make sure to keep your core tight as you slowly let the band come back in. You should really feel your upper back working, along with a gentle stretch in your chest.
Take a seat on the ground, legs extended, and wrap the band around your feet. The other side of the band should be behind you so that you’re inside of the circle. Lean slightly forward, engaging the abs, and grab the sides of the band. With palms facing your body and elbows in line with your shoulders, extend your hands back, straightening your elbows. Pause and squeeze your triceps for a moment. Slowly lower back to the start and repeat
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Image Credit: Describe the Fauna/LIVESTRONG.com
Stand with one end of the band in each hand. Spread your hands slightly wider than shoulder-distance apart and hold the ends so the band rests on your quads. Reach your arms overhead, and then back behind you. Avoid arching the lower back. Hold here for a few moments then return to the starting position.
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Image Credit: Describe the Fauna/LIVESTRONG.com
Activity
Resistance Band Workout
Region
Lower Body
Place the band underneath your feet and stand with your feet shoulder-width apart. Squat down and place the band around the back of your neck and hold the band in both hands at shoulder level so it doesn’t compress your neck. Straighten your legs and stand up from your squat. Hinging at the hips while keeping a flat back, bend forward so that you feel tension in the hamstrings. As you stand back up, squeeze your glutes.
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Activity
Resistance Band Workout
Region
Lower Body
Loop the band around a sturdy pole or couch leg so that it will stay put. Grab the band with your right hand. Stand on your left foot far enough away that you feel tension in the band. Hinge at the hip and slowly bend forward while keeping your hips level. Unlike a normal Romanian deadlift, the resistance band version gets easier as you bend forward. As you stand back up, squeeze your glutes and abs to maintain control. Repeat on the opposite side.
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Stand on the band with your feet shoulder-width apart. Twist the band and hold the upper edge at chest level so that it makes an X shape. Pull the band apart with your hands to create tension. Lower down into a quarter squat and step out to one side. Keeping your glutes and core engaged, step your feet together. Continue walking in one direction, then switch sides.
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Loop the band around a sturdy pole or couch leg so that it stays put. Place a mat or towel on the ground and kneel inside of the loop, facing away from the pole so that there is tension on the band. Position the band around your hips. Squeeze your glutes to thrust your hips forward with control until you’re fully extended. Slowly lower back to the start.
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Loop the band around a sturdy pole at hip level so it will stay put. Stand inside the band with it positioned at your hips and move far enough away that there is tension in the band. Lower down into a squat, bending your knees to about 90 degrees (or as low as you can go while maintaining good squat form, with your shoulders back and chest up). Press through your heels to explode up and away from the pole. Land softly with your knees slightly bent before lowering into a squat for the next rep.
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Lie on your back and loop the band around the arch of your left foot. Hold one side of the band in each hand. Lift your left leg straight up, stacking your foot and knee over your hip, with your right leg extended straight out on the floor. Keep a slight bend in your knee and engage your quads to lengthen your hamstrings. Keep your lower back pressing toward the floor. Stay here for 10 deep breaths on both sides.
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13 Do-Anywhere Resistance Band Exercises for a Stronger Butt
Image Credit: Describe the Fauna/LIVESTRONG.com
Activity
Resistance Band Workout
Region
Full Body
Hold one end of the band in each hand and stand on it with your feet hip-distance apart. Squat down until your knees make a 90-degree angle (or as low as you can go safely and comfortably) and bring the ends of the band by your shoulders. Press through your heels to stand as you simultaneously extend your arms overhead. At the top of the movement, twist to one side as you keep your hips facing forward. Inhale to return to center and repeat on the other side.
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Activity
Resistance Band Workout
Region
Full Body
Attach the band to a fixed anchor like a pole at least a foot above you. Stand with the band on the outside of your right hip, holding one end in each hand. Step your right leg forward into a lunge, keeping your right knee over the middle of your right foot. Lower until both knees form 90-degree angles. Inhale as you turn toward the right. Exhale as you twist to the left, pulling the band taut. Return to center, then press through your right heel to stand.
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Attach the band to an anchor like a pole at least one foot above you. Hold one end in each hand and stand with feet hip-distance apart or slightly narrower. Inhale, extend your arms up overhead, then exhale as you bend your knees and lower your thighs toward parallel with the ground. Hold this position while you pull your elbows down by your ribcage so your arms form a W shape. Slowly release back to the starting position.
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Place the band beneath the arch of your right foot and hold the ends at your hips. With a slight bend in your right knee, hinge forward from the hips to bring your chest parallel to the floor while simultaneously lifting your left leg straight behind you. Bend the elbows to perform a row. Squeeze at the top of the motion, release the arms slowly, and repeat.
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Reps
10
Activity
Resistance Band Workout
Attach the resistance band to an anchor like a pole at least one foot above you. Face away from your anchor as you hold one end of the band in each hand, arms extended out to the sides. Step your right foot back about three feet, turning it out 45 degrees. Bend your left knee to about 90 degrees. Sweep your arms in front of your until they are shoulder-distance apart and your elbows align with your temples. Slowly exhale as you return to the starting position.
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Reps
10
Activity
Resistance Band Workout
Activity
Resistance Band Workout
Region
Core
Attach the resistance band to an anchor overhead. Kneel and hold one end of the band in each hand. Bend your elbows at a 90-degree angle by your temples. Contract your core and hinge at the hips as you pull your bellybutton in toward your spine and round your back to come forward. Hold this position as you extend your arms straight by contracting your triceps.
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Activity
Resistance Band Workout
Region
Core
Image Credit: Describe the Fauna/LIVESTRONG.com
Start on all fours with the band looped around the arch of your left foot and the ends beneath your palms. Extend your left leg behind you with the foot flexed and glutes squeezing. Exhale as you draw your right knee in toward your chest. Round your back and draw your bellybutton in.
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Image Credit: Describe the Fauna/LIVESTRONG.com
The Resistance Band Workout for Strong Arms and Sculpted Abs This 20-Minute Resistance Band Workout Will Sculpt Your Chest — No Push-Ups Required Sculpt Your Legs and Butt With This 10-Minute At-Home Lower-Body Resistance Band Workout
Resistance bands promise loads of benefits — but you still need to make sure you’re giving your muscles plenty of time to recover, Fetters says. “If soreness is preventing you from performing a certain exercise properly, that’s your sign you need some more rest.” Aim for around three resistance band workouts a week.
Aim for around three resistance band workouts a week.
The 15 Best Resistance Bands and How to Choose the Perfect One for You
by
Bojana Galic
The Only 6 Resistance Band Exercises You Need for Sculpted Shoulders
by
Lauren Bedosky
13 Do-Anywhere Resistance Band Exercises for a Stronger Butt
by
Rozalynn S. Frazier, CPT
ACE: "7 Techniques for Promoting Muscle Growth"
Harvard Health Publishing: "Add Strength Training to Your Fitness Plan"
