Think you need weights to get in shape? Snap out of it and grab a resistance band instead.

Those rubber bands are your body's best-kept secret to getting into shape.

They can be even more effective than free weights because the bands work your muscles in a full range of motion.

Even though resistance bands merely weigh few ounces, they can work your muscles harder than free weights can. 

And, unlike weights, bands create and keep your muscles under constant tension throughout a movement.

They allow you to reach the muscles you can miss with free weights, and the constant tension puts more muscles to work - harder. 

They give you a more effective workout overall without the hassle of heavy equipment. 

Plus, resistance bands are portable. They can easily be packed in a suitcase when traveling, making them perfect not only for exercising at home but also for hotel and outdoor. 

Best of all, you can do hundreds of different exercises with them. Simply, they're a must in shaping and toning up the body. 

Just like free weights, exercise bands come in a variety of colors representing different lengths, sizes, and resistance. They are all portable, lightweight and inexpensive. You can often find them in a set to accommodate a wider range of exercises and for band pairing for added resistance. 

If you don’t have yours yet, grab your exercise bands here for this workout.

So, it’s time to take a break from the weights and try these 25 super effective resistance band exercises.

Lower body

  • Glute bridge
  • Fire hydrant
  • Side leg lift
  • Bird dog
  • Lateral Wak
  • Squat
  • Clamshell
  • Abduction

Upper-body + Arms

  • W-Pull band 
  • Band Pull
  • Pus-up
  • Standing press
  • Bent over row
  • Lateral Raise 
  • Upright row
  • Bent-Over Rear Delt Fly
  • Standing Biceps Curl
  • Triceps Kickback

Abs + Core

  • Wood Chop
  • Core press
  • Crunch
  • Reverse crunch
  • Russian twist
  • Side Plank Pull
  • Side Plank leg raise?


There you have it!

25 super effective band exercises to work your whole body. You don't need a pile of weights to get in shape. Resistance bands can be just as effective or more. Give these exercise bands a try and let us know your favorites in a comment below. 


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