Resistance Band Exercises

Resistance band exercises are a great way to workout without going to the gym or investing in expensive weight equipment. Exercise bands are inexpensive, portable, and lightweight. And you can easily set up a 30-minute resistance band workout program three times a week.

Six Resistance Band Exercises

Stand on the band and hold the handles with your palms at the same distance you would hold dumbbells. Bend your knees slightly, bring the palms towards your shoulders, and then go down slowly.

Seated Row

Attach the bands to a door that is secrely closed. You can either sit on the floor or on a short chair. Hold the bands with your arms extended and parallel to each other. Pull the bands until your elbows bend and then release.

Seated Crunches

Sit in a straight-back chair and loop your band around the chair's back. Sit straight with your feet flat on the floor about hip-width apart. Holding onto the band, contract your stomach muscles, then slowly lean forward to a 45 degree angle. Feel the resistance from the band as you lean forward. Be sure to keep your feet on the floor and your back as straight as possible.

Resistance Band Squats

Step on the resistance band with both feet at shoulder distance. Stretch the band to shoulder height, and do full squats keeping your hands in the same fixed position.

One-Arm Band Pulls

Stand straight with feet shoulder-width apart. Put both hands over your head about 18 inches apart holding the resistance band. Keep your left hand over your head, and move your right hand out to your side so that your elbow is bent and your hand is pointing straight up (elbow is about 90 degrees). Lower your arm until your hand is aligned with your chest then hold this position. Release. Repeat on other side.

Twisting Roll-Backs

1. Sit on a flat surface, preferably the floor, using a mat or a thick towel for more comfort. Sit with legs bent, heels on the floor, toes pointed up.

2. Loop the resistance band round your feet, keeping one end of the band in each hand.

3. Place your hands together, then in a rolling motion, lower your torso backwards toward the floor to a 45 degree angle. As you lower, twist to the right, at the same time spreading your hands to the sides to increase the resistance. Hold this for a second or two, then raise your torso to the upright position where you started.

Be sure to keep your heels on the floor during the exercise. Complete a full set to the right and then do a full set to the left.

Watch the following videos of resistance band exercises with the Bodylastics Home Gym Exercise System.

Return from Resistance Band Exercises to Starting an Exercise Program.