13 Resistance Band Exercises To Take Your Fitness Regimen Up A Notch!

best resistance band exercises for women

Ever since the pandemic struck, we've all spent most of our time indoors. Even after the lockdown norms have been lifted, we find it hard to go back to our pre-corona lives. This also means that we've been missing out on our Zumba or Yoga sessions and avoiding the gym as well.  

Moreover, the new WFH culture that comes with its own pros and cons, has somehow turned us all into couch potatoes. So, if your fitness has suffered due to all the delicious meals at home and the lazing around, we don’t blame you. But we do want to say that it’s time to get our bodies moving!

After spending plenty of months relaxing, our body needs the grill and kick to stay fit. And don’t worry, we aren’t asking you to leave the safety of your homes in case you don’t want to. We have some amazing resistance band exercises that you can practice at home. These exercises with resistance bands will help you burn the calories, increase strength and add muscle. At the same time, these workouts will also improve your cardiovascular fitness. 
So, now that you know the perks, let's get started with different types of resistance band exercises.  

Table of Contents

    15 Resistance Band Exercises For Women

    One of the best things about performing exercises with resistance tubes is that these bands are portable. That means, whether you are at home, or on a short staycation or spending the night at your mom's, you can easily stay true to your daily workout with the help of these bands. Check out the exercises that will help you burn the calories!

    One Arm Biceps Curl

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    This is one of the most effective resistance band exercises for arms that will help you strengthen the muscles of your upper and lower arm. 

    1. Stand with your feet apart (shoulder-width) and place them on the resistance band. 
    2. With your palm facing forward, hold the band with your arms down at your sides.
    3. Slowly bend your elbow and lift your arm. You must feel a contraction in your muscles as you move your arm toward your shoulder.
    4. Lower your arm down.
    5. Repeat the steps 12-15 times and then switch the arm.

    Flye

    YouTube

    Flyes are great resistance band exercises for chest. This exercise will open your chest muscles, help in reducing back pain and also any tightness that you might feel in the upper body.

    1. Hold the resistance band in both your hands and stretch them at your chest’s height.
    2. The positioning should be such that the middle portion of the band stretches horizontally at your back at chest level. 
    3. Bring your hands together while maintaining the height and keeping them stretched.
    4. Return to the starting position.
    5. Repeat the process 12-15 times.

    Front Squat

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    The front squat is a great resistance band exercise for legs. It strengthens the thighs and targets glutes, core, and back. 

    1. Stand with your feet apart (wider than shoulder-width) and place them on the resistance band.
    2. Hold the band in your hands and bring them to the top so that they rest on your shoulders.
    3. Slowly lower into a squat with your knees in a parallel line with your toes and chest up.
    4. Push back to the starting position.
    5. Repeat the process 8-12 times.

    Side-Lying Hip Abduction

    YouTube

    This is a great resistance band exercise for back and legs. It supports the pelvis muscles and helps you in getting rid of lower back pain.

    1. Lie on your side and make an angle of 90 degrees between your knees and hips.
    2. Tie the resistance band in a loop just above your knees.
    3. Raise the upper leg and create a distance between your knees for 2-3 seconds. 
    4. Return to the starting position.
    5. Repeat 10-12 times and then switch the sides.

    Glute Bridge

    YouTube

    Glute bridge is one of the most effective resistance band exercises for abs and it also affects our back in addition to our glutes. If you are unable to perform squats due to lower back pain, try performing glute bridge.

    1. Lie on your back and keep your knees at 90 degrees.
    2. Tie the resistance band in a loop above your knees.
    3. Slowly raise your hips until they’re parallel to your knees and shoulder.
    4. Return to the starting position.
    5. Repeat the process 10-15 times.

    Splitter

    YouTube

    Splitter is generally an easier form of resistance band exercise for back, chest, and arms. If you are new to resistance band exercises, you can start with a splitter. 

    1. Stand with your feet apart (shoulder width) and bend your knees slightly.
    2. Hold the resistance band in both your hands and stretch them to the sides at chest level.
    3. Stretch your arms completely and then bring them together so that you feel a contraction in your shoulder blades.
    4. Repeat the process 8-10 times.

    Lateral Walk

    YouTube

    The lateral walk workout is a good resistance band exercise for legs and targets the glutes as well. You will need two bands for this exercise.

    1. Tie one resistance band above your knees and the other one a little below your knees.
    2. Make sure there’s a shoulder-width distance between your feet.
    3. Drop into a half squat position.
    4. Start moving to the sides in small steps.
    5. Repeat the steps for 8-10 times and then switch the direction.

    Press Up

    YouTube

    Press-ups with resistance bands are like traditional push-ups but with a twist. It is an effective resistance band exercise for abs and will strengthen your core and lower back as well.

    1. Get in a plank position with your feet apart, hands on the sides, and chest towards the floor. 
    2. Hold the two ends of the resistance band underneath your palms. The mid-portion of the band goes across your back.
    3. Push straight up until your arms are fully stretched.
    4. Return to the starting position.
    5. Repeat the process 10-15 times.

    Squat to Overhead Press

    YouTube

    Squat to overhead press is an overall great resistance band exercise for women. It will target different areas of the body and help us maintain a better body structure and position.

    1. Stand with your feet apart (shoulder width) and place them on the resistance band. 
    2. Hold the resistance band in both your palms and take the band all the way up so that they rest on your shoulders.
    3. Drop to a squat position as explained above. 
    4. Return to the standing position but simultaneously, stretch your arms above your head along with the resistance band.
    5. Repeat the process 8-10 times.

    Overhead Press

    YouTube

    It’s a quick and effective resistance band exercise for arms. It also targets the core and glutes.

    1. Stand with your feet apart (shoulder width) and place them on the resistance band.
    2. Hold the two ends of the band in both your hands and place them at your head level.
    3. Stretch your hands overhead and keep the elbows close to your head.
    4. Bring your hands back to the head level.
    5. Perform the exercise for 30 seconds.

    Lateral Raise

    YouTube

    Again, lateral raise is an easy and effective resistance band exercise for arms that can help build biceps and strengthen the arms and triceps.

    1. Stand with your feet apart (shoulder width) and place them on the resistance band.
    2. Hold the two ends of the band in both your hands and keep them down by your sides.
    3. Slowly raise both your arms and extend them till your chest level. 
    4. If you feel the contraction is getting hard to handle, extend your arms half-way only.
    5. Repeat the process for 30 seconds.

    Straight Leg Deadlift

    YouTube

    Straight leg deadlift is a great resistance band exercise for legs and overall muscles. It will increase your strength and help you get rid of the lower backache.

    1. Stand with your feet apart (shoulder width) and place them on the resistance band.
    2. Keep your back and legs straight. You can bend your knees a little if you need to.
    3. Slowly bend down and try to make the ends of the band in your palms meet your toes.
    4. Return to the starting position.
    5. Repeat the process 10-15 times.

    Triceps Kickbacks

    YouTube

    Triceps kickbacks is an effective resistance band exercise for arms. You can perform the exercise by following these simple steps.

    1. Stand with your feet apart (shoulder width) and place them on the resistance band.
    2. Hold the ends of the resistance band in both your hands.
    3. Bend your knees slightly and bend forward from the waist.
    4. Simultaneously, extend both your back so that your elbow is drawn behind your back.
    5. Return to the original position and repeat the exercise 10-15 times.

    FAQs

    How often should you perform these exercises?

    Resistance band exercises target multiple muscles at the same time. So, it is advised to let your muscles rest after extensive workouts. Ideally, you should perform these exercises 2-3 times per week.

    What kind of resistance bands should you use for these exercises?

    Resistance bands come in different colour codes that signify their tension levels. Different colour codes can mean light, medium, heavy, and very heavy. As a beginner, you might want to start with a light resistance band and gradually progress to the heavier ones. Also, it will be suitable to buy light, medium, and heavy latex resistance bands at once for better convenience and grip.

    What should we do to avoid injuries during resistance band exercises?

    Make sure that you have the right grip when you are performing exercises with resistance bands. Any slip or recoil can lead to severe injuries. Also, if the position does not make you feel comfortable, consult with your trainer or look online for more videos to confirm that your form is correct.

    Will I lose weight with resistance band workouts?

    Yes, resistance band exercises will help you lose weight by burning extra calories and fat in your body. It will strengthen different muscles in your body that will help in overall posture and structure.

    Do resistance band workouts really work?

    Yes. Resistance band exercises help in the growth of muscles as well as in toning them. As these exercises help you burn calories, your body appears leaner.

    Are resistance bands effective for building muscle?

    Yes. As resistance bands make you feel more contractions in your muscles and can add muscle-building strength to most of the exercises mentioned above. It is also great for people who are re-starting their workout after a hiatus or injury.

    More On Effective Workouts

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    Who said working out is boring? Hope these resistance band exercises help you get fitter and healthier! 

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