15 Resistance Band Exercises To Give You A Hot Body!

If you've ever done resistance band exercises before, you'll know that they are fun! They offer so many different ways to target your muscles that it's impossible to get bored. There's always something new you can do!

If you haven't tried resistance bands before, it's worth giving them a shot. They're cheap, fit in a small space and great for people of all ages and fitness levels.

WARNING: We now know of even faster ways of improving your body. Click to read...

 

On this page you'll find a wide variety of resistance band exercises for working all areas of your body:

  1. Bicep Curls
  2. Point those toes
  3. Backward leg raises
  4. Good mornings
  5. Hammie Curls
  6. Hip raises
  7. Resister Twister
  8. Upward rows
  9. Front raises
  10. Side raises
  11. Lying thigh extensions
  12. Kneeling thigh extensions
  13. Lying side kicks
  14. Grab your bags
  15. Sitting row

 

1. Bicep Curls

This great resistance band exercise works your biceps. You can alter the resistance by bending your knees more or less.

  1. Stand on the middle of the resistance band and hold a handle in each hand.
  2. Make sure your arms are down and straight.
  3. Keep your elbows in the same position and pull the handles upwards.
  4. Squeeze your biceps at the top.
  5. Slowly lower the handles back to the starting position.
  6. Repeat

 

 

2. Point Those Toes

A great exercise for gaining a sexy pair of calves!

  1. Lie on your back on a yoga mat.
  2. Put the handles around your feet and put the middle of the band around your back.
  3. Lift your legs and keep them straight.
  4. Pull your toes towards you.
  5. Point your toes away from you.
  6. Release.
  7. Repeat.

 

 

3. Backwards Leg Raises

Hamstrings exercises using the resistance band are a really effective and convenient way to strengthen and tone that area.

  1. Put a handle on one foot and the other in one hand.
  2. Stand on the middle of the resistance band.
  3. Get a chair to hold onto.
  4. Raise your leg out to the back while keeping your leg straight.
  5. Release.
  6. Repeat and then swap sides.

 

 

4. Good Mornings

Good old good mornings... Doing these with the resistance band is such a great take on an old fashioned favorite! This works your hamstrings, glutes and lower back.

You can alter the resistance by standing at different place on the band.

  1. Get into the position shown.
  2. Keep your back straight.
  3. Bend at the hips and lift up.
  4. Lower back down.
  5. Repeat.

 

 

5. Hammie Curls

Another great resistance band exercise to get those hamstrings muscles burning (in a good way of course!)

You can alter the resistance by standing on a different part of the band.

  1. Get into the position shown.
  2. Keep your knee right next to your other knee.
  3. Bend at the knee and lift your foot up.
  4. Lower the leg back down.
  5. Repeat.

 

 

6. Hip Raises

This works your butt, hammies and back muscles. It can also be quite hard on your triceps. This is great news because you can work multiple areas with just one exercise!

  1. Fold the resistance band in half and get into the position shown.
  2. Anchor each of your hands to the ground.
  3. Lift your hips off the ground.
  4. Squeeze your butt and your back muscles to raise yourself even higher.
  5. Release slowly.
  6. Repeat.

 

 

7. Resister Twister

This great exercise strengthens your entire core. There is a machine that does a similar job to this at most gyms... But we can imagine it would cost thousands of dollars!

  1. Get into the position shown.
  2. Pull the resistance band in close to your body.
  3. Turn your body in the direction of your bent leg.
  4. Release.
  5. Repeat.

 

 

8. Upward Rows

This exercise works your shoulders. You can make this exercise harder by spreading your legs a little bit. You can make it easier by bending your knees.

  1. Get into the position shown.
  2. Pull the handles straight up.
  3. Squeeze your shoulder muscles at the top of the movement.
  4. Lower your arms back down again.
  5. Repeat.

 

 

9. Front Raises

This works your shoulder muscles. The resistance of this exercise can be changed by standing in a different position on the resistance band. As seen in the exercise pictures below.

  1. Get into the position shown.
  2. Keep your arms straight.
  3. Raise your arms out in front of you.
  4. Lower them back down again.
  5. Repeat.

 

 

10. Side Raises

This is a super-duper exercise to work your shoulder muscles. If you do enough of these, it'll burn you REAL GOOD!

  1. Get into the position shown.
  2. Keep your arms straight.
  3. Raise your arms out to the side.
  4. Lower your arms back down slowly.
  5. Repeat.

 

 

11. Lying Thigh Extensions

A really effective exercise to work your thighs. It can be a little tricky to set this one up. Wrap the handles of the resistance band around your feet and follow the instructions... You'll be fine :-)

  1. Get into the position shown.
  2. Extend your legs.
  3. Bring them back to your butt.
  4. Repeat.

 

 

12. Kneeling Thigh Extensions

This is a great thigh exercise for toning. You can make this harder by putting your arms further out in front of you.

  1. Get into the position shown.
  2. Straighten your legs.
  3. Bring your legs back into your butt.
  4. Repeat.

 

 

13. Lying Side Kicks

A great exercise for the legs and glutes... You'll need a strong resistance band to get benefit from this.

  1. Get into the position shown.
  2. Push your leg out straight.
  3. Keep it parallel with your other leg.
  4. Pull your leg back to your body again.
  5. Repeat.

 

 

14. Grab Your Bags

This works your biceps and shoulder muscles.

  1. Get into the position shown.
  2. Pull the handles straight up.
  3. Release slowly.
  4. Repeat.

 

 

15. Sitting Row

This is a simple, yet effective, exercise which works your biceps and upper back muscles.

  1. Sit in the position shown.
  2. Keep your back straight and your shoulders back.
  3. Pull the handles towards your body and squeeze between your shoulder blades.
  4. Release slowly.
  5. Repeat.

 

 

Now You Can Change Your Body Even Faster!

Since we first wrote this article we have learned heaps! Our new opinion on the above exercises is that they are mostly a waste of time. Sure if you're a complete beginner, they might help a bit. But the honest truth is this...

There are far faster and more effective ways of training your body.

We made huge differences to our bodies in 12 weeks by using weights.

Click here to read about Shaye's 12 week Challenge

Click here to read about Tom's 12 week Challenge

 

 

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