33 Resistance Band Exercises - Legs, Arms, Abs, and More - Greatist

A D V E RT I S E M E N T
Healthy bulking diet

Create a personalized meal and workout plan based
on daily activity and eating habits.
MadMuscles Open
33 Resistance Band Exercises You Can Medically reviewed by

Jennifer Mathe, MS, CSCS,
NATA-BOC — Written by
Do Literally Anywhere Kellie Davis — Updated on

January 30, 2022
Legs and glutes Arms Abs Back Chest Shoulders The workout
Rock out with the band! Resistance bands are a great addition to any strength training
routine or rehabilitation program. They come in a variety of sizes, lengths, and resistance
levels.
They’re also portable and easy to store, so they’re perfect for home use, hotel workouts,
or making the most of a small space at the gym.
Just like free weights, exercise bands come in a range of resistance levels, from highly
stretchable to heavy-duty strength.
The most common types of bands are tube bands with handles, loop bands, and therapy
bands. If you’re in doubt, a fitness professional can help determine which band is right
for you, depending on your fitness level and your specific workout plan.
For most exercises, try aiming for 2 to 3 sets of 8 to 25 reps per exercise. Ready, set, stre-e-
e-etch!
Lower-body exercises
Never skip leg day…
1. Front squat
Your butt, both sides of your thigh, and hamstrings are going to thank you for this one
(after they stop burning). Front squats can also provide a strength boost to your groin,
hip flexors, and calves.
How to do it
1. Stand on the band with your feet slightly wider than shoulder width.
2. Holding a handle in each hand, bring the top of the band over each shoulder. If the
band is too long, secure it in place by crossing your arms at your chest.
3. Lower as if you’re sitting down into a chair. Keep your chest up, abs firm, and feet
flat.
4. Rise back up to the starting position.
5. Repeat for 8–12 reps.
2. Leg extension
Kick it up a notch with this quad builder.
Amy Crandall
How to do it
1. Anchor a loop band in a low position on a support (like an incline bench), looping
the other end around your ankle with the band positioned behind you.
2. While seated, step away from the anchor to create tension on the band, and position
your feet hip-width apart.
3. Shift your weight to your left foot and lift your right leg from the floor.
4. Extend your knee until it straightens out in front of you.
5. Slowly return to the starting position.
6. Repeat for 8–12 reps before switching legs.
3. Prone (lying) leg curl

This one goes out to your hamstrings.
Gifs by Active Body. Creative Mind.
How to do it
1. Lie facedown and loop a band around your right ankle, anchoring to a stable object
close to the floor for support.
2. Scoot away from the anchor to create tension.
3. Tighten your core and bend your leg at your knee, bringing your heel toward your
glutes as far as you can comfortably go.
4. Slowly return your leg to the starting position.
5. Repeat for 10–15 reps, then switch sides.
4. Glute bridge
Salute your glutes!
:
How to do it
1. Tie a band around your legs right above your knees.
2. Lie faceup with your feet on the floor, bending your knees to 90 degrees.
3. Raise your hips by contracting your glutes and applying gentle pressure outward
against the band until your shoulders, hips, and knees align.
4. Repeat 15–20 reps. A D V E RT I S E M E N T
5. Standing adduction
For boosting your hips, groin, and inner thigh, the adductor movement stands tall.
Gifs by Dima Bazak
How to do it
1. Anchor a loop band at ankle height to a support and stand with your right side
facing the support, wrapping the free end around your right (outer) ankle.
2. Stand perpendicular to the band and step away from the support to create some
tension.
3. From a wide stance, get into a quarter squat.

:
4. Pull your right leg in toward your left, working against the resistance.
5. Slowly return to the starting position. Repeat for 12–15 reps before switching sides.
6. Clamshell
Loosen up your external hip rotators and improve your movement and flexibility — after
all, this Lizzo & Missy Elliott tune isn’t going to dance to itself.
Gifs by Dima Bazak
How to do it
1. Loop a band around your legs just above your knees.
2. Lie on your side with your hips and knees flexed to 90 degrees.
3. Keeping your feet together, pull your knees away from each other while contracting
your glutes for 2–3 seconds.
5. Repeat, aiming for 10–12 reps.
7. Plantar flexion
Improving your ankle flexibility might not be on the top of your to-do list, but if you keep
them limber, they’ll give you fewer problems further down the line.
Even better news: You can take a load off for this one.
:
Active Body Creative Mind
How to do it
1. Sit on the floor with one leg straight out in front of you, one bent.
2. Hold both ends of a resistance band, wrapping the middle around the ball of your
foot.
3. Sit up straight and flex your foot forward by pointing your toes away from you.
4. In a controlled movement, bring your toes back up, flexing them toward your knee
as far as it’s comfortable.
6. Do 10–12 reps on each side.
8. Lateral band walk

Don’t sidestep these side steps!
Active Body Creative Mind
How to do it
1. Step into a loop band or tie a therapy band around your lower legs, just above your
ankles.
2. Place your feet shoulder-width apart to create tension on the band.
3. Start in a half-squat position.
4. Shift your weight to your left, stepping sideways with your right leg. Move your
standing leg slightly in, but keep the band taut.
:
5. Take 8–10 steps before heading back the other way.
9. Standing abduction
This one’s a bit of a balancing act. It’s great for your glutes, though.
How to do it
1. Wrap a loop band around your legs at ankle height.
2. Lift your working leg, slowly bringing your foot out to the side. Keep your foot
pointed forward and lead with your heel to engage your glutes.
3. If you feel wobbly, grab a support (like the wall or the back of a chair).
4. Lower back down to the starting position.
5. Repeat for 15–20 reps on each side.
10. Seated abduction

To really show your thighs who’s boss, try a seated abduction. It takes all the chill out of
sitting down.
:
How to do it
1. Sit at the edge of a chair or bench and tie a loop band around both legs, just above
your knees.
2. Place your feet slightly wider than your shoulders.
3. Slowly press your knees out, keeping feet steady, as your legs move apart.
4. Hold for 2 seconds, then bring your knees back together.
5. Aim for 15–20 reps.
Arm exercises
Get in on the arms race.
11. Concentration curl

Want to get ready for the gun show? This will get your biceps pumped.
Gifs by Dima Bazak
How to do it
1. Start in a forward lunge position, your right leg in front, and place the middle of the
band under your right foot.
2. Grasp one end of the loop band with your right hand, resting your elbow on the
:
inside of your knee.
3. With your palm facing away from your knee, curl the band up toward your shoulder,
squeezing your biceps at the top.
4. Slowly lower the band back down.
5. Repeat for 8–10 reps before switching sides.
12. Standing biceps curl

Also great for your ‘ceps, this is like lifting weights but this resistance is the weight. Crazy.
How to do it
1. Stand with your feet shoulder-width apart and placed over the middle of the band.
2. Grab a handle in each hand, starting with your arms down at your sides.
3. With your palms facing in front of you, pull your arms toward your shoulders by
bending at your elbow until you get a good bicep contraction.
4. Slowly lower back down.
5. Do 12–15 curls.
13. Triceps kickback

Kick back and relax. Just kidding!
:
Active Body. Creative Mind
How to do it
1. Stand in a forward bend position with your feet together, positioned over the center
of the band.
2. Holding each end of the band, position your arms at your sides with your palms
facing behind you.
3. Bend at your elbows (keeping them tucked by your sides) until your forearms are
parallel to the floor.
4. Next, press down your arms, pushing the band behind your body until your arms
fully extend.
5. Lower back down.
14. Overhead triceps extension

Become a triceps-ratops, because biceps can’t hang out by themselves.
Gifs by Dima Bazak
How to do it
1. Sit on a chair or bench, placing the center of a tube band beneath your glutes.
2. Grab a handle in each hand and stretch your arms up, bending your elbows so your
hands are positioned behind your neck.
3. With your palms facing the ceiling, press your arms straight up until they fully
extend.
4. Lower back down.

:
5. Repeat for 10–12 reps before switching sides.
GREATIST RESOURCE
Find your yoga flow

Join our 30-day series and start a yoga practice that fits your body’s needs.
Enter your email SIGN ME UP!
Your privacy is important to us
Core exercises
Get right to the center of things with these intense exercises.
15. Kneeling crunch

Use the top of a door for rocking your core.
How to do it
1. Attach the band to a high anchor (such as the top of a door or cable column) and
kneel down facing away from the anchor, grabbing each side of the band and pulling
over shoulder with elbows bent.
2. Extend your elbows out at shoulder level, engage your core, and crunch down
toward your hips while contracting your abs.
16. Woodchopper
Get your abs turning and burning.
:
Gifs by Dima Bazak
How to do it
1. Anchor the loop or tube band near the top of a cable column or support.
2. With your right side toward the support, grab the free end of the band with your
arms stretched out overhead.
3. In one smooth motion, pull the band down and diagonally across your body to the
front of your knees while rotating your right hip and pivoting your left foot.
4. Slowly return to the starting position. Repeat for 8–10 reps on each side.
17. Anti-rotation band walkout

Know when to walk away. Slowly.
Gifs by Dima Bazak
How to do it
1. Anchor a loop or tube band slightly below your chest on a cable column or support.
2. Grasping the free end, create tension on the band and squat slightly.
:
3. Holding the band with both hands straight out in front of your chest and keeping
your core tight, step laterally until the band is too tense to go any further.
4. Slow and controlled, move back toward the column to the starting position.
5. Repeat for 6–8 reps on each side.
18. Reverse crunch

Now flip it and reverse it (Missy stays winning throughout this article).
How to do it
1. Anchor the band on a low support.
2. Lie faceup, bending your knees 90 degrees.
3. Wrap the band around the tops of both feet and scoot back to create tension.
4. With your abs tight and your back flat, contract your abdominal muscles to curl your
lower body toward your shoulders. Lift your hips off the ground to pull your knees
closer to your chest.
19. Russian twist

Dasvidanya, un-toned abs!
:
How to do it
1. Sit on the floor with your legs extended, wrapping the center of the band around the
bottom of your feet.
2. Hold the free ends together in both hands.
3. Slightly bend your knees, keeping your feet on the floor, and lean back at a 45-
degree angle.
4. Rotate the band right by bringing your left hand across your body and your right
hand down by your right hip.
5. Contracting your oblique muscles, bring the band toward your right hip while
keeping your middle and low back neutral.
6. Return to the starting position.
7. Rotate left then right for a total of 10–12 reps on each side.
Back exercises
Back your talk and get toning.
20. Bent-over row

You can do it, put your back into it.
How to do it
1. Stand over the center of the band with your feet shoulder-width apart.
:
2. Bend slightly at your knees and hinge at your waist, keeping your hips back.
3. Grasp the band handles with your hands facing the outsides of your knees.
4. With your elbows bent, pull the band up toward your hips, squeezing your shoulder
blades together until your elbows form a 90-degree angle.
5. Lower and row for 10–12 reps.
21. Seated row

Take a seat, but don’t get too cozy. With your legs extended, place the center of the band
behind the soles of your feet.
How to do it
1. Grab the band with both hands, your arms extended and your palms facing each
other.
2. Sitting nice and tall, bend at your elbows and pull the band toward your core,
squeezing your shoulder blades together. Feel free to bend your knees slightly if it
helps you sit up tall.
4. Do 10–12 reps.
22. Pull apart

For stable shoulders and improved mobility, this should be a part of your workout.
:
How to do it
1. Stand with your knees slightly bent, and your feet shoulder-width apart.
2. Grip the middle section of the band with both your hands at shoulder level, should-
width apart, and your palms facing down.
3. Keeping your arms straight, pull the band out and back until your shoulder blades
contract.
5. Stretch, squeeze, and release for 8–10 reps.
23. Lying pullover

No, this doesn’t involve pulling the covers over your head, but nice try.
How to do it
1. For this effective pec and lat exercise, anchor the tube band in a low position.
2. Lie faceup with your head toward the anchor, grabbing the free end of the band with
both hands and stretching your arms straight out overhead. Move away from the
anchor to create some tension.
3. With your elbows slightly bent, pull the band overhead, crossing your torso until the
handle reaches your knees.

:
5. Keep it up for 8–10 reps.
24. Lat pulldown

Ready to work your upper back
Active Body Creative Mind – Amy Crandall
How to do it
1. Anchor the band overhead to a horizontal bar (or even a sturdy tree limb).
2. Kneel facing the anchor so the band is positioned in front of you.
3. Grip each end with your arms extended overhead and your hands slightly wider
than shoulder width.
4. Bending your elbows, pull the band down toward the floor while contracting your
back muscles.
5. Once your hands reach your shoulders, slowly raise them back to the starting
position.
6. Rock out 10–12 reps.
Chest exercises
For barrel pecs, look no further.
25. Push-up
Take this classic move to a new level.
:
How to do it
1. Get in plank position, draping the resistance band across your upper back.
2. Loop the ends of the band around your palms and place your hands on the floor in
starting position, facing toward the floor.
3. Contract your glutes and abs, then push straight up until your arms fully extend.
4. Lower back down, your chest to the floor.
5. See what you’ve got for 5–20 reps (depending on your strength).
26. Incline chest press

Next up: Your upper chest muscles!
Active Body, Creative Mind
How to do it
1. Start in a seated position with the middle of your band around an anchor behind
you.
2. Grabbing a handle in each hand, bring the band to shoulder level.
3. Press the bands upward straight above your chest until your arms fully extend.
4. Lower back down.

:
27. Bench press
No barbell? No problem! Resistance bands are at hand to save the day.
How to do it
1. Anchor a tube band on the bench legs and lie faceup on the bench.
2. Grab a handle in each hand.
3. Position your hands at shoulder height (so your thumbs touch the front of your
shoulders).
4. Extend your arms straight up over your chest to full extension, moving your hands
toward each other at the top.
5. Lower back down.
We compared the bench press to the push-up to see which bulks your chest more. Find
out here.
28. Standing chest press

You don’t need a gym to boost your chest game.
:
How to do it
1. Anchor the tube band on a cable column or sturdy support at chest height.
2. Grab each handle with your back to the band.
3. Step forward to reduce the slack, positioning your hands at chest height.
4. With your elbows up and your palms facing down, press the band straight out in
front of you until your arms reach full extension, and squeeze your chest muscles.
5. Return to the starting position.
6. Press on for 12–15 reps.
Shoulder exercises
Stand shoulder-to-shoulder with the greats.
29. Overhead press

This one might go over your head (in fact, it definitely should).
How to do it
1. Stand over the center of a tube band with your feet shoulder-width apart.
2. Grip each handle, positioning your hands at shoulder level with your palms straight
:
forward so your thumbs touch your shoulders.
3. Press straight up to fully extend your arms.
4. Lower back down slowly.
30. Forward raise

This one is fantastic for the front of your shoulders, so get to know it.
Gifs by Dima Bazak
How to do it
1. To hit the front of your shoulders, stand on the middle of the band with your feet
shoulder-width apart and grip the handles at your sides with your palms facing
back, thumbs pointing inward.
2. Next, without locking your elbows, bring your right arm straight out in front of you
to shoulder height.
4. Raise the roof for 8–12 reps before switching arms.
31. Lateral raise

Build bolder shoulders with this isolation move.
:
How to do it
1. Stand with your feet positioned over the center of a tube band, shoulder-width
apart.
2. Grip each handle with your arms down at your sides and your palms facing in.
3. Bending your elbows ever so slightly, raise your arms straight out to the sides to
shoulder level.
5. Go for 8–10 reps.
32. Upright row

Stand proud as you target your traps.
Gifs by Dima Bazak
How to do it
1. With your feet positioned over the center of the band, shoulder-width apart, grip the
band handles with your palms toward you and position them just in front of your
thighs.
2. Use your elbows to pull the band straight up the front of your body to shoulder level,
keeping your elbows bent and positioned in a high V.
3. Slowly lower back down to the starting position.
4. Keep rowing for 10–12 reps.
If you prefer to do your rowing… well, on a rowing machine, we’ve got some tips for you.
:
33. Bent-over rear delt fly
Target your whole shoulder with this fierce move.
Gifs by Dima Bazak
How to do it
1. Stand, positioning your feet over the middle of the band.
2. Cross the band at your knees, grabbing the handles with your palms facing each
other.
3. Bend forward at your waist, your back straight, and raise your arms straight out to
your sides until the band reaches shoulder level.
4. Lower back to the starting position.
5. Fly away with 10–12 reps.
The full-body resistance band workout

Ready to put it all together?
Certified personal trainer Jessi Kneeland created this routine that’ll work your whole
body. She’s the one demonstrating the moves, too.
:
Health & Wellness Food Fitness Faves Connect SUBSCRIBE
FITNESS Fitness 101 Cardio Strength training Yoga Sports & outdoor fitness Mobility Sports nutrition Fitness products
:
Want the scoop on wellness? We've got it at Greatist
Was this article helpful?
Enter your email SIGN UP

Yes No
Takeaway
You don’t need a whole gym at home to get your body working. And resistance bands are
a great, space-aware way to engage and build muscles across your whole body.
Another great tool for putting together a kinesthetic workout at home is the almighty
slider — learn about how sliders work and the exercises you can do with them here.
Last medically reviewed on January 30, 2022
FEEDBACK: $ % ! " #
Healthy bulking diet

Create a personalized meal and workout plan based
on daily activity and eating habits.
MadMuscles
15 Foolproof Strategies to Stick to Your Written by Nick English

:
15 Foolproof Strategies to Stick to Your Written by Nick English
January 3, 2016
Fitness Resolutions
YOU MIGHT LIKE
Why You Should Make Fun a Priority in Life
January is always the busiest time of the year for gyms—you might even call it the fitness
version of Black Friday. After a holiday season of eating, drinking, and being merry
(often in excess), many gyms see their membership double each January. Regardless of
all that enthusiasm, gym attendance is usually back to its normal, pre-New Year level by
mid-February.
Perhaps that’s because, for many of us, New Year’s resolutions are a bit of a joke: People
break them before the year is out (a third won’t even make it to the end of January).
But you don’t need superpowers or an iron will to commit to being healthier this year.
Whether your goal is to do 10 push-ups, run a marathon, or simply take the stairs more
often—you can get there! Check out these tips to have your fittest year yet.
1. Write It and Measure It
Resolutions should be both specific and measurable. In fact, a recent study found that
setting broad, vague, goals can make people depressed.Reduced specificity of personal
goals and explanations for goal attainment in major depression. Dickson JM, Moberly
NJ. PloS one, 2013, May.;8(5):1932-6203. Writing down your goals is not only a great way
to accomplish them, but your list can also help you figure out the exact steps needed to
get there.”I want to lose weight” is a pretty common New Year’s resolution, but how
exactly do you go from point A to point B? Instead, try setting a more specific goal. For
instance: “I want to lose 10 pounds over the next six weeks by eliminating fast food meals
and going to the gym three to four times per week. I’ll then maintain my goal weight for
six months before setting any other new goals.”Breaking down the goal’s components
:
(with numeric benchmarks), and keeping a regular checklist will help solidify the task
and keep you on track. Make your resolutions follow the SMART model: specific,
measurable, achievable, results-focused, and time-bound.
2. Make Resolutions Manageable

A resolution shouldn’t be a fantasy. If you’ve never lifted weights before, attempting to
hit the weight bench seven days per week is probably setting yourself up for
disappointment. For most people, upending a lifetime of habits can’t happen overnight
—even if that night is December 31. The reason is partly physiological; the brain just likes
comfortable old habits over new, different ones.Overcoming status quo bias in the
human brain. Fleming SM, Thomas CL, Dolan RJ. Proceedings of the National Academy
of Sciences of the United States of America, 2010, Mar.;107(13):1091-6490.The key to
sustainable resolutions is to make small changes gradually. So if your goal is to go from
never running to finishing a half-marathon, start training gradually. Begin by walking a
few miles twice a week, and steadily increase the workload to jogging, and then running
over several months.
3. Break Up the Goal

Resolving to do 10,000 push-ups in a year is pretty intimidating. But 192 push-ups every
week… OK, that’s still pretty scary. But breaking it down to 28 per day looks a lot more
manageable, right? A goal that’s either far in the future or far out of your comfort zone
can be tough to start, so break the resolution down into achievable steps. Better yet, give
yourself several small resolutions throughout the year. For instance, instead of aiming to
add 80 pounds to your bench press in a year, aim to add just over six pounds per month.
Easier, right?
4. Treat Yo’Self!
:
When you hit those hard-earned benchmarks—one perfect pull-up, holding a headstand,
the first week you managed to run 30 minutes a day—treat yo’self!Choose a reward that
won’t undo your hard work: a weekend getaway, a beach day, a mani-pedi, a massage
(they’re good for you), some new fitness swag, or a movie date. Regular treats divided by
goal (or really, divided by anything) can help you reach those milestones faster than you
previously thought possible.
5. Question Your Motives

A steady gym habit can result in six-pack abs, but superficial goals may lose their appeal
after endless weeks of diet and exercise. Instead, try framing fitness as a direct path to
health and happiness. Regular exercise has unexpected benefits including lowering
cholesterol, boosting overall energy, and even increasing happiness. Bringing some
deeper intentions to your workout can make all the difference in sticking to your
goals.Before hitting the gym, ask yourself some introspective questions: Why did you
make this resolution? What do you want to achieve? Developing answers that elicit a
powerful emotional response can help motivate your goals.
6. Ask for Help

Not knowing how to do a certain exercise is no excuse to write it off completely. If you’re
curious about new techniques, or find some exercises that are too intimidating (looking
at you, deadlifts!) book a session with a personal trainer to clear up confusion, help
prevent injury, and learn to love new moves. Trainers and instructors are there to help, so
don’t be self-conscious about asking for advice.Another idea: If you already have a class
you love, don’t be afraid to stick around for a few minutes and ask the instructor about
some of the moves you did.
7. Keep a Schedule
Time management is important for accomplishing any goal, and fitness is no exception.
Early morning exercise is a great way to fit a workout into a busy day, and it may
encourage healthier eating and more movement throughout the day.Neural response to
:
pictures of food after exercise in normal-weight and obese women. Hanlon B, Larson MJ,
Bailey BW. Medicine and science in sports and exercise, 2013, Feb.;44(10):1530-0315.But if
waking up early is your idea of cruel and unusual torture, then sweating at 6 a.m. is
probably not a sustainable system. Make your fitness routine work for you: Pick a time of
day when you have energy, schedule a workout, rinse, and repeat.
GREATIST RESOURCE
Find your yoga flow

Join our 30-day series and start a yoga practice that fits your body’s needs.
Enter your email SIGN ME UP!
8. Keep It Interesting
If your resolution is to exercise consistently three or four times per week, it’s time to
think beyond the treadmill and the weight rack. Even for experienced gym rats, sticking
to one or two types of exercise can get a little mind-numbing. Experiment with yoga, rock A D V E RT I S E M E N T
climbing, martial arts, team sports, kettlebells, and everything between. The more
variety in your exercise program, the more fun it will be to follow, and the more likely
you’ll find something you absolutely love.The best way to test-drive a new form of
exercise is to take a group class or book a session with a personal trainer—think of the
extra cost as an investment in your health.
9. Hold Yourself Accountable

Stay on track by putting your money where your mouth is: Pay in advance for an exercise
program that demands attendance. If working out with a trainer or group class isn’t your
style, pencil in regular gym dates with friends or your partner to stay accountable. Was this article helpful?
Knowing that someone’s waiting for you at the gym can prevent skipping workouts (or
sleeping through them), and it’s a lot more fun than going it alone.Initiation and
maintenance of exercise behavior in older women: predictors from the social learning Yes No
model. Litt MD, Kleppinger A, Judge JO. Journal of behavioral medicine, 2002,
Jul.;25(1):0160-7715. Plus, according to some studies, sweating with a buddy improves
results—even if it’s a virtual friend on a video game.
10. Choose the Right Tech

:
There are scores of gadgets and apps that can help motivate would be gym-goers, but the
most useful might be those that connect the user with a community of health-oriented
peers. After all, it’s easier to stay on the right path with a supportive community cheering
you on. MyFitnessPal, RunKeeper, and Noom are great places to start tracking progress
and setting new goals, and the apps are well known for their online
communities.Looking for a simpler approach? Try Commit, a super simple app that asks
the user, every day, if they’ve achieved a goal they’ve set. The app features a progress bar
that tracks how many days you’ve committed to your goal in a row.
11. Think Outside the Box

Exercise doesn’t have to be a formal activity. If your New Year’s resolution is to simply be
more active and burn more calories every day, there are plenty of creative (and free) ways
to achieve that goal. You can fit extra movement into the day by walking during phone
conversations or even volunteering for household chores. Even something as simple as
drinking water throughout the day will ensure regular trips to the faucet and the
bathroom.Pick up a pedometer, grab an activity tracker, or download an app to keep
track of how many steps you take, then try to beat your own record. Every minute you’re
not sitting or lying down is a step toward better overall fitness.Moderate to vigorous
physical activity and weight outcomes: does every minute count? Fan JX, Brown BB,
Hanson H. American journal of health promotion : AJHP, 2013, Mar.;28(1):0890-1171.
12. Reevaluate Resolutions Often

How many people resolve to finish a marathon, only to realize they kind of hate distance
running? Or decide to take up yoga and realize they want something faster-paced? A lot
of things seem fun from a distance (ahem, barre class, anyone?), but might not be a good
fit in reality. If this happens to you, it’s time to switch gears and pick a different
resolution.
13. Buy Some Cool Gear

:
If you’re serious about fitness, consider investing in a pair of kickass walking shoes, a few
tech-fabric shirts, some rock climbing gloves, a swimsuit, a cool yoga mat… whatever will
get you excited about exercise. Something as simple as new workout clothes can improve
confidence and help you get to the gym. After all, nobody wants to spend 50 dollars on a
shirt that never gets worn, right?
14. Don’t Be Afraid to Scale Back

You don’t need to be doubled over in pain, sweating out of your eyeballs, or dry heaving
into the trash to have a “good” workout. Some people love intense workouts, but for
others, ramping up the pain just means they’ll dread exercising—and nothing derails a
fitness resolution like learning to hate exercise. A challenging workout should push you a
bit outside your comfort zone, but there’s no need to catapult yourself a thousand miles
from it.
15. Be Forgiving
Even the best-laid resolutions can lose steam by spring. Once the excitement of a new
regimen has worn off—or your results plateau—it’s easy to justify taking a few days (or
weeks) off. For some people, going on lengthy breaks can easily lead to an “Ah, screw it!”
mentality and a cancelled gym membership.But slip-ups are completely fine (even
expected), and there’s not a single person on Earth who hasn’t stumbled in their path to
success. If taking time off means slightly tweaking your resolution, then so be it—but
don’t give up.
:
Originally published January 2014. Updated January 2016.
FEEDBACK: $ % ! " #
Read this next

Does Facial Fitness Work —

or Are There Better Ways to
Spend Your Money?
For years, people have been trying to roll, buff, and
brush their way to better skin — but maybe that’s not…
enough. Enter: Facial fitness. The rising…
READ MORE &
How Often Should I Weigh

Myself (and Still Be Healthy
About It)?
The scale can be a useful tool when trying to lose
weight. Here’s how often you should weigh yourself…
and when to skip weighing in.
READ MORE &
The Great Weight Debate: Is

Heavier Weight or More Reps
Better for You?
The question of weight vs. reps when it comes to
weightlifting is rarely met with a definitive answer. W…
give it our best shot.
READ MORE &
Want to Work Your Way to a

:
Want to Work Your Way to a
Well-Formed Booty? Try
Crossing the Kas Glute
Bridge
The Kas glute bridge exercise may not look drastically
different from a standard glute bridge, but it is more…
targeted.
READ MORE &
Tone Your Tatas with the 10

Best Boob Workouts
Here's a rundown of the 10 best boob workouts for all
fitness levels.
READ MORE &
Roll Your Way to a Stronger

Core: 9 Best Ab Roller
Workouts
Ab rollers are an oldie but a goodie. Here's how to use
them for a top-notch core workout.
READ MORE &
Get Well Soon: 18 Ways to

Speed Exercise Recovery
Instead of dealing with post-exercise muscle fatigue
and soreness by popping an Advil — or, worse, just…
sucking it up — try these science-backed tips…
READ MORE &
Lost in Fitness Translation?

:
Lost in Fitness Translation?
Here Are the Differences
Between Circuits, Supersets,
and Intervals
These three terms deal with specific workout
structures that serve different but similar purposes.
READ MORE &
The 18 Best Abs Exercises

You Can Do Standing Up
Sick of crunches and planks? Roger that. Instead, try
these ab exercises standing up as part of your strengt…
training routine.
READ MORE &
! " # ' (
Want more Greatist? About Us Advertising Policy
Get the health & wellness stuff that matters delivered daily to your Contact Us Medical Affairs
inbox.
Terms of Use Content Integrity
Enter your email SIGN UP Privacy Policy Newsletter
Your privacy is important to us Privacy Settings © 2022 Greatist a Red Ventures Company. Our
content does not constitute a medical consultation.
See a certified medical professional for diagnosis.
additional information.
About | Careers | Advertise with us

:
About | Careers | Advertise with us
OUR BRANDS Healthline Medical News Today Greatist Psych Central

:

33 Resistance Band Exercises - Legs, Arms, Abs, and More - Greatist

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

33 Resistance Band Exercises - Legs, Arms, Abs, and More - Greatist

Uploaded by

Copyright:

Available Formats

A D V E RT I S E M E N T

Healthy bulking diet

33 Resistance Band Exercises You Can Medically reviewed by

Do Literally Anywhere Kellie Davis — Updated on

4. Rise back up to the starting position.

5. Repeat for 8–12 reps.

4. Extend your knee until it straightens out in front of you.

5. Slowly return to the starting position.

6. Repeat for 8–12 reps before switching legs.

3. Prone (lying) leg curl

Gifs by Active Body. Creative Mind.

2. Scoot away from the anchor to create tension.

4. Slowly return your leg to the starting position.

5. Repeat for 10–15 reps, then switch sides.

1. Tie a band around your legs right above your knees.

4. Repeat 15–20 reps. A D V E RT I S E M E N T

Gifs by Dima Bazak

3. From a wide stance, get into a quarter squat.

Gifs by Dima Bazak

4. Slowly return to the starting position.

5. Repeat, aiming for 10–12 reps.

5. Slowly return to the starting position.

6. Do 10–12 reps on each side.

8. Lateral band walk

Active Body Creative Mind

2. Place your feet shoulder-width apart to create tension on the band.

3. Start in a half-squat position.

Gifs by Active Body. Creative Mind.

4. Lower back down to the starting position.

5. Repeat for 15–20 reps on each side.

10. Seated abduction

2. Place your feet slightly wider than your shoulders.

4. Hold for 2 seconds, then bring your knees back together.

5. Aim for 15–20 reps.

11. Concentration curl

Gifs by Dima Bazak

4. Slowly lower the band back down.

5. Repeat for 8–10 reps before switching sides.

12. Standing biceps curl

4. Slowly lower back down.

13. Triceps kickback

5. Lower back down.

6. Repeat for 8–10 reps.

14. Overhead triceps extension

Gifs by Dima Bazak

4. Lower back down.

Find your yoga flow

Enter your email SIGN ME UP!

Your privacy is important to us

15. Kneeling crunch

3. Slowly return to the starting position.

4. Repeat for 10–12 reps.

17. Anti-rotation band walkout

Gifs by Dima Bazak

5. Repeat for 6–8 reps on each side.

18. Reverse crunch

2. Lie faceup, bending your knees 90 degrees.

5. Slowly return to the starting position.

6. Repeat for 12–15 reps.

19. Russian twist

2. Hold the free ends together in both hands.

6. Return to the starting position.

20. Bent-over row