The Best Resistance Band Exercises You Can Do At Home

You can choose different types of resistance bands, depending on your ability, and you can gradually increase the difficulty of the exercises or the number of repetitions as you become stronger.
The best resistance band exercises you can do at home

More and more people train at home with the help of professional equipment. Therefore, today we will tell you about the  best resistance band exercises that will help you work with different muscle groups and body parts.

The best resistance band exercises for your abdominal muscles

You can get a resistance band at a sports shop and attach it to the door, window, chair or wherever you see it. Given that abdominal muscles  are so “hated” and boring for many, it is a good idea to add a resistance band to the mix and work well with the area.

1. Legs to the chest

  • Attach the strap at floor level and attach the other end to the feet.
  • Lie face down with your hands under your buttocks.
  • Move your legs to your chest, bend your knees.
  • When lowering your legs again, do not touch the floor with your heels.
  • Do 20 repetitions.

2. Simple abdominal exercises

  • With the strap in the same position as before, grasp the other end with your hands.
  • Lie face up, bend your knees and support your feet on the floor.
  • Lift your chest and stretch your arms so that they go between your legs.
  • Do 20 repetitions.

3. Lateral abdominal exercise

Lateral abdominal training
  • Hold down the resistance band with your left foot.
  • Lie on your side, with your left leg on top.
  • Bend the knee so that it touches the abdomen while taking the arm towards the chest. The idea is that the  knee  and the elbow should touch each other.
  • Do 10 repetitions and change sides.

4. Bicycle

  • Keep the band on both feet (separately) and your legs always bent (in the air).
  • Pull the right knee towards the abdomen and touch the left elbow with the knee.
  • Do the same with the left knee and right elbow.
  • The alternate motion must be fluid.
  • Complete 20 repetitions.

5. The oblique abdominal muscles

  • Hold each end of the ribbon with one hand.
  • Lie face up, legs bent.
  • Try to touch the right heel with the right hand and the same on the left side.
  • Do 10 repetitions on each side.

The best resistance band exercises for your arms

The next area that we can train with this tool is the arms (biceps, triceps, shoulders, etc.).

1. Bicep bends

bicep training
  • Hold the ribbon with one of your feet and grasp the ends with each hand.
  • The arms are against the torso.
  • Just move your elbows and forearm  (lift them up).
  • Do 20 repetitions.

2. Tricep extension

  • Attach the strap down low (at floor level).
  • Grasp the ends behind the  back.
  • Bend your arms so that your elbows touch your ears.
  • Stretch your arms up and return to the starting position.
  • Repeat 20 times.

3. Tricep pulldowns

Tricep pull
  • To do this exercise, you need to attach the strap to something high up.
  • Grasp the ends with your hands.
  • On your feet, with your back straight, stretch your arms down and bend them at the elbows ( shoulders and biceps should remain close to the chest ).
  • Do 20 repetitions.

4. Wrist bends

  • Sit on a chair or bench and hold the strap down with one foot.
  • Grasp the other end with the opposite arm, which supports the elbow of the thigh.
  • Lift your forearm and wrist as high as possible.
  • Do 20 repetitions.

5. Biceps  Scott

Bicep scott
  • Attach the band to something at waist level.
  • Grasp each end with one hand.
  • Stretch your arms and straighten your back.
  • Bring your forearms back so that your fists touch your face.
  • Do 20 repetitions.

The best resistance band exercises for your legs

Another area you can train with resistance bands is your legs:


  • Stand with both feet on the band and open your legs to the width of your shoulders.
  • Grasp the ends with both hands and bend your arms so that your fists are at shoulder height.
  • Lower your upper body and  buttocks  without letting go of the straps.
  • Do 15 repetitions.

2. Leg extensions

  • Attach the strap to something at ankle height. Attach the other end to the right ankle.
  • Keep your back straight and walk forward until you feel tension in the ligament.
  • Put your hands in your waist to keep your balance.
  • Bend the right knee to touch the abdomen.
  • Then take your foot back, stretch it.
  • Return to original position.
  • Do 10 repetitions and change pages.

3. Outcome

  • Place one end of the strap under one foot and hold the other end with both hands.
  • Take the free leg back and bend both knees.
  • The arms should always be bent, with fists at shoulder height.
  • Do 10 repetitions and change pages.

4. Hip stretch

  • Sit on a bench or chair, use the strap to tie the thighs as close as possible.
  • The feet always stay together.
  • Open your legs from your knees, stretch the band as far as you can.
  • Return to original position.
  • Do 20 repetitions.

5. Footrest

  • Attach the band at ankle height at one end and tie the other end to the right  ankle.
  • Lie on your side and stretch the band as far as you can.
  • Put your hands in your waist to keep your balance.
  • Lift the right leg as high as possible, lower it and cross it in front of the left leg.
  • Do 10 repetitions and change sides.

These are the best resistance band exercises you can do at home, get started!

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button