A resistance band is an elastic band used for strength training. It was developed in the in the early 20th century and were originally made from surgical tubing. It was initially used for muscle rehabilitation. Today, resistance band training is now used widely as part of general fitness and strength training.

Resistance bands are one of the best training tools you can get especially if you love working out at home. They are inexpensive, portable, suitable for any fitness level, and they can give your muscles a challenging workout every time you use it.

The best part about this exercise tool is you can use it to target part of your body without putting extra pressure on the joints the way free weights or even some body weight exercises can. You can target big muscle groups as well as small muscles to improve not just the overall tone of your body but also to improve stability, coordination, and conditioning.

They can come in different sizes, shapes, colors, and level of resistance. Thinner, smaller bands normally come in ranges from 1-10 kg (2-40 lbs). Meanwhile, longer, thicker ones from 5-90 kg (10-200 lbs) of resistance.

Looped resistance bands are continuous flat loop bands that can be short and thin or long and thick depending on the muscle group it is meant for.

Meanwhile, non-looped bands are available with or without handles and are excellent for upper body workouts.

One-arm biceps curl

Sets 1 Reps 12-15 each side

Stand with feet shoulder-width apart with both feet on the resistance band. Grasp the band with one hand and hold it with your arm down at your side, palm facing forwards. Bend at the elbow and lift your arm toward your shoulders until you get a good biceps contraction. Then lower slowly back to the start. Do all your reps on one arm, then switch.

Fly

Sets 1 Reps 12-15

Hold the resistance band in both hands, arms stretched straight out to the sides at chest height, with the band going behind your back. Press the band straight out in front of you, bringing your hands together with your arms fully extended, keeping your elbows up throughout and squeezing your chest muscles as you press. Slowly return to the starting position.

Front squat

Sets 1 Reps 8-15

Stand on the resistance band with your feet slightly wider than shoulder-width apart, and bring the top of the band up to rest on the front of your shoulders. Lower into a squat, with your chest up and your knees over your toes. Then push up to the starting position.

Side-Lying Hip Abduction

Sets 1 Reps 10-12 each side

Lie on your side with your hips and knees bent at 90° and the resistance band looped just above your knees. Raise the upper leg to pull your knees apart while contracting your glutes for two to three seconds, then slowly return to the starting position. Do all your reps on one side, then switch.

Glute Bridge

Sets 1 Reps 10-15

Loop the resistance band just above your knees and lie on your back with your feet on the floor and your knees bent at 90°. Lift your toes off the floor, then raise your hips until you form a straight line from your knees to your shoulders, contracting your glutes throughout the entire movement. As you raise your hips open your knees slightly to press against the resistance band.

Splitter

Sets 1 Reps 8-10

Stand with your knees slightly bent and your feet shoulder-width apart. Grip a shoulder-width section of the resistance band with both hands in front of you at shoulder height. Keeping your arms straight, pull the band out and back until your shoulder blades contract. Slowly return to starting position.

Lateral Walk

Sets 1 Reps 8-10 steps in each direction

Loop one resistance band just above your knees and another around your ankles. Drop into a half squat position with your feet shoulder-width apart to create tension in the bands. Then take a small step to the side, keeping tension in the bands as you move. Do all the steps in one direction, then switch.

Press-Up

Sets 1 Reps 5-15

Get in a plank position, draping the resistance band across your upper back and holding the ends under your hands. Drop your chest down towards the floor, then contract your glutes and abs and push straight up until your arms are fully extended.

Squat to Overhead Press

Sets 1 Reps 8-10

Stand on the resistance band with your feet shoulder-width apart. Position your hands at shoulder level with your palms facing up, holding the resistance band. Drop into a squat, then push back up and fully extend your arms so you raise the resistance band overheard. Then lower slowly into another squat.

Squat to Tiptoes

Lift your heels and push onto your tiptoes as you come out of the low squat position. This adds a lot of power to the move without any loud impact.

Forward to Reverse Lunge

Stand with the feet together. Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground. Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.

Alternate with your left foot.

Inchworms

Start standing with feet hip-width apart. Hinge forward at your hips and place your palms on the mat. You can bend your knees if needed to get your palms flat on the floor. Walk your hands forward so that you’re in high plank. Your shoulders should be stacked directly above your wrists. Walk your hands back toward feet and stand up.

Plank and Knee Taps

Start with a high plank position. Keeping your abs engaged, bend your knees to hover an inch or so off the mat, then straighten them up again. Make sure you squeeze your glutes with each extension of your knees back into your plank position. Repeat.