32 Resistance Band Workouts for Lower Body, Arms, Legs, Abs, and Core

32 Resistance Band Workouts for Lower Body, Arms, Legs, Abs, and Core

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You probably heard of resistance bands already or have seen them in the gym and wondered about their purpose.

Maybe you’ve used them in your workout or wondered if they really are effective in helping you achieve your fitness goals.

First off, resistance bands — as your workout equipment of choice — have the advantage of being completely portable and affordable.

These strong rubber strips usually come with handles at the end. They fit perfectly in a small bag, and you can take them anywhere. It makes them the ideal workout equipment to take when you travel.

2019 Review: 5 Best Resistance Bands

Regardless of your destination, you're assured of being able to stay on top of your fitness goals. There is no setup necessary, and the routines will not require you to occupy a huge amount of space.

Moreover, you can usually find quality bands that cost below fifty dollars.

The bands are a great toning tool. Moreover, if you are looking for an alternative to weightlifting, resisted exercises give you the same benefits as when you’re lifting weights. It is safer, too, as you can do resistance training alone, whereas a training buddy to check on your safety is always necessary when you are lifting barbells.

The following are the health benefits that you can reap when engaging in resistance band training:

  • improved bone density
  • whole-body fitness
  • enhanced mobility and agility
  • prevention of ligament and joint injuries
  • toned body

Resistance band exercises can be included in or combined with any strength-training routine.

Who benefits from resistance band training?

A lot of athletes can reap the fitness benefits that come from doing resisted strength training. Runners, swimmers, weight lifters, football players, and Crossfit athletes are some of the few whose performance can be improved by resisted workouts. And because resistance bands are relatively safer to use compared with dumbbells, even newbies and the elderly can use it for strength training.

Whether you’re a newbie or a pro in strength training, there are some things you need to keep in mind before working with resistance bands.

3 Essential Reminders When Doing Resisted Workouts

  1. Make sure that the band can provide the right level of resistance you need for your workout.
  2. Make sure that you are really exerting close to maximum effort each time you work out with using the resistance band.
  3. Make sure that you keep maximum effort during your reps in order to reap the strengthening benefits of any resistance band workout.

Today, in this post, we are featuring 32 resistance band workouts that target your lower body, arms, legs, abs, and core for total whole-body fitness.

These exercise routines have been designed to tone the target areas of the body, develop your strength, and improve your mobility and agility.

However, keep in mind that in order to achieve overall health, you have to commit to doing these exercises at least four times a week and practice healthy eating habits. For example, having a high-protein breakfast sustains you longer than having a carb-filled meal.

Now, here are the moves.

Lower Body and Legs

1. Curtsy lunge

By adding resistance as you do your legwork routines, you'll get a shapelier derriere. Not only that, you'll get a stronger core and more toned legs in the bargain.

2. Lateral band walk

This exercise move is an awesome way of working on your thigh and hip regions, as well as the glutes. It prevents injury by stabilizing your hips and knees. Keep this move as part of the routine for your warm up.

3. Skater squat

This workout move offers a lot of fitness benefits. Develop your core strength, work on your unilaterals, and improve your balance and mobility all at the same time. Remember to not rush in completing your reps.

4. Resistance band good morning

Improve your lower back strength with this move. However, it's also more than that as the exercise also develops your glutes, hamstrings, and the entire spine region.

5. Superwoman press

Develop muscle strength with this super move. This exercise is perfect for toning your legs and arms simultaneously.

7. Clamshells

This is a modified version of the regular clamshells workout move. The benefits you can reap from this exercise include toning your outer thighs and glutes region, hip strength, and stability of the pelvic muscles.

8. Standing calf raise

You don't have to go to the gym to improve the tone and size of your calves. With this exercise, you're developing the calf region even while you're at home.

9. Resistance band leg training

The legs are an important region of the body. Accomplish this set of site-specific exercises to strengthen this area for better balance and mobility.

10. Lazy girl booty circuit with resistance bands

Get a toned butt without the hassle of squat exercises. It is one of the most effective exercise routine that gets your shapes up your behind.

11. Fire hydrant

This exercise gives your glutes the best form. Moreover, it stabilizes your hips, giving you the freedom to move!


12. Band skull crusher

Despite its intimidating name, this move is friendly for beginners looking for a workout that develops their triceps region. It is an effective exercise for gaining strength in your upper arms.

13. Bicep curls

Do this basic exercise move minus the dumbbells. It's a great way to tone and strengthen arm muscles.

14. Resisted pushup

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via Shape

As a part of a whole-body exercise routine, the resisted pushup targets your back, chest, and arms. Try shortening the length of the band for a more challenging and faster fat-burning move.

51 Fat Burning Workouts You Can Do Anywhere

15. Tricep push-down

The primary target of this exercise is your triceps. In addition, your shoulders, forearms, and chest get a workout, too. It is an ideal workout for beginners.

16. Split stance, one-arm, resistance-band chest press

Develop an awesome body through resistance band workouts suggested in this article. | Learn how to maximize your mini band arm workout. #workouts #keepingfit #fitnessgoals #wellness #longevity #healthylife #exercise #healthyliving

via bodbot

Activate 12 muscle groups with this move. Feel the fat melt away.

17. Face pull

Add face pulls to your regular routine to offset the vertical and horizontal presses you put in during workouts. This move is great for improving your posture. Totally unexpected benefit, right?

18. 15-Minute resistance band triceps workout

Enhance your strength and improve your overall body performance with this workout that targets your triceps. It helps stabilize your shoulder and aids your balance.

Abs and Core

19. Leg lift to frog drop

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via Oxygen

Resistance bands are great for abs training. This routine pairs the band with Pilates moves for the ultimate ab workout. Remember to breathe the Pilates way as you do the parts.

20. Bicycles

Make sure that when you are doing crunches you are targeting more than just your abs region. This move ensures that you reach the fitness target you're aiming for.

21. Woodchopper

Burn those abdominal fats away with this workout. Simultaneously, you can develop the muscles and strengthen your ab region.

22. Seated row

Strengthen your core and train the muscles of your upper back with this exercise. Strong muscles between help you do chest presses and pushups more efficiently.

23. Side plank row

Build a stronger core with this exercise. It's a simple yet intense move that blasts abdominal fat quickly.

24. Chair squat overhead press

Because resistance bands are so portable, you'll be able to stay on top form even when you travel. This move focuses on the muscles of your upper body but also engages your lower body with challenging stances.

25. 500 Rep back and core resistance band workout

Challenge your muscles with this workout routine to achieve your fitness goals. It's super convenient to do even when you're traveling.

26. Tubing half-teaser

Shed the flab in no time with this ab-focused move. It is an alternative to the usual crunches.

27. Plank

Although different muscle groups benefit from the plank, its main target is your core. Keep yourself strong by doing this exercise daily.

Resisted Exercise Whole-Body Routines

28. 15-Minute mini band workout

Look no further for an exercise routine that you can do while traveling. The workout is an effective way to stay fit while on the road.

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The best part is the workout itself lasts for only 15 minutes. It leaves you with plenty of time to do other equally important stuff.

29. Total body resistance band workout

Bring your exercise routine to the next level with this whole-body workout. It's a convenient way to stay fit at home.

30. Ultimate resistance tube moves

You don't need to be in the gym to do these exercises. Focus on specific body parts to tone and strengthen muscle groups, regardless whether you're a beginner or the ultimate exercise nut.

31. Resistance band redux

If you’ve worked out with resistance bands before but stopped for some reason, now is the time to take them out of storage. Reap the fitness benefits that you can’t get from other modes of exercises.

15 Habits to Improve (and Maintain) Your Daily Workout Routine

This set of resistance band training moves can be done anywhere. The workout routines have specific targets such as cardio, abs strengtheners, and booty toning.

32. The easy seven-move resistance band workout

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via Self

Use this set of exercises to get a sculpted silhouette . You only need a resistance band, and you're good to go.


Resistance band workouts are a great way for you to develop a new fitness habit, achieve strength, and melt those body fats.

We hope that this post inspires you to go out there and start resisting (all in the name of health).

It would be a good idea to incorporate a couple of moves featured in this post for each target body part and do it for 3 weeks to see the results.​

Take note that a sedentary lifestyle increases your risk of having serious illnesses, so the better alternative is to move that body!

If you are interested in incorporating healthy meal options in order to achieve long-lasting results with your new workout regimen, check out this post for healthy breakfast ideas or click here to discover tasty snack ideas and recipes.

Most importantly, remember to increase your water intake every time you’re working out to stay hydrated.

Lastly, check out which resistance bands are best suited for your needs in this review.

Wishing you the best of health always.

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