Resistance bands, also known as exercise bands are portable, inexpensive, and lightweight exercise equipment that comes with a variety of resistance from highly stretchable to heavy-duty strength.

They're varying in sizes, length, and shapes to accommodate your specific fitness goal. And they are often color coded.

They are versatile in use. You can do just about any type of strength training exercises with them. 

In fact, you can work your arms, legs, butt, shoulders, and your abs and core using just the band, without needing heavy equipment.

Resistance bands can also accommodate your fitness level and ability very easily. 

Whether you're recovering from injury or simply working to get in shape, band exercises have a long history in those settings and have been proven effective at toning the muscles, allowing incremental increases in the stress placed on the muscles. 

If you're just getting started with resistance training, band exercises are a great point to start. They are beginner friendly and allow you to exercise muscles concentrically and eccentrically from various angles. 

Also, another benefit that sets resistance band training apart from other equipment is that the bands create and keep your muscles under constant tension throughout a movement. This produces a much efficient workout, keeping your muscles engaged throughout. 

How to choose a resistance band?

Tubing band and mini resistance band

The most common types of bands include tube bands with handles, loop bands, also known as mini resistance bands or mini-bands, and therapy bands.

The type of band you choose depends on your fitness level and workout plan. 

The tube bands with handles are great for all types of exercises including chest press, push-up, and squats to press or (thrusters). They are also beginner friendly, yet adjust well to more advanced challenge by increasing the resistance. 

Mini resistance band is great for lower body exercises such as clamshell, glute bridge, and fire hydrant. They too come with various resistance, making it adjustable for all fitness levels. 

Therapy bands are a long strip of a rubber band with no handle. They are often seen and used in stretches and frequently used in other practices such as Pilates and yoga. 

Below, there are 40 + resistance exercises including both types of bands, tubing bands with handles and mini resistance band.

Band exercises are grouped by main major muscle groups, which include abs and core, legs and butt, arms, shoulders, and chest.

Each band exercise includes detailed instructions and visuals that show how to execute the movement correctly with proper form.

You can perform band exercises to target a specific body part just like you do with free weights or you can combine movements to create a full-body workout with your band.

For most exercises, try aiming for 8 to 15 reps for 2 to 3 sets per exercise.

Also try our sample exercise band workout suggested at the very end. This workout includes exercises using both types of bands

Since the bands are light and portable, they are perfect for home workouts and on-the-go workouts. 

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!

40 plus 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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