Resistance band exercises are versatile and cost-effective calorie burners. The stretchable resistance bands come in different shapes and sizes, with or without handles. They add resistance to a movement and activate the muscle fibers. This, in turn, tones up the body and builds strength.

Resistance bands were initially used for rehabilitation purposes. Today, fitness experts swear by the results they have seen on clients after using resistance bands instead of weights. This post lists 7 resistance band exercises for full-body toning and strengthening. Keep scrolling!

Types Of Resistance Bands And Their Use:

  • Resistance band with no handle – For therapy or rehabilitation
  • Continuous flat loop band – For the lower body
  • Resistance band with plastic handles – For the lower and upper body
  • Short band in the shape of an “8” with handles – For the upper body
  • Resistance bands with velcro ankle cuffs – For the lower body
  • Loop band with two soft handles – For the lower body

Note: Warm up for at least 10 minutes and talk to your doctor before doing any of these exercises.

1. Resistance Band Reverse Crunch:

 Resistance Band Exercises

Target – Lower abs, middle abs, upper abs, glutes (hips), hamstrings, and quads.

Resistance Band To Use – Ankle resistance band

How To Do?

  1. Tie a nylon band at the midpoint of the resistance band. You can either tie it to the leg of a cot or secure it to the lower part of a door.
  2. Wrap the resistance band ankle attachment around your ankles and lie down on the floor, facing the door. Keep your legs hip-width apart, knees bent, and feet flat on the floor. Place your arms by your side, and palms flat on the floor. Make sure there is enough distance between the door/cot and your legs. This is the starting position.
  3. Exhale and lift your feet off the ground. Keeping your knees bent, bring them close to your chest. Keep your back flat on the floor.
  4. Inhale and push your legs away from your chest. Straighten your legs but do not let your feet touch the floor. Do 3 sets of 12 reps.

2. Resistance Band Bicycle Crunches:

 Resistance Band Exercises

Target – Obliques, abs, glutes, lats, hamstrings, and quads.

Resistance Band Use – Flat loop band

How To Do?

  1. Put the mini continuous loop band on top of your shoes, right on the shoelaces.
  2. Lie down on your back. Keep your knees bent, and feet flat on the floor.
  3. Hold your head with your fingertips, with the thumbs at the back of your ears and the other fingers supporting the side middle part of your head. Keep your arms open. Lift your head. Do not tuck your neck in. This is the starting position.
  4. Lift both legs off the floor – like pedaling a bicycle. Bring your right leg toward your chest, and keep your left leg extended. As you do this, twist your body toward your right and bring your left elbow close to your right knee.
  5. Extend your right leg. Simultaneously, flex your left knee and bring it close to your chest. Twist your body to your left, and bring your right elbow close to your left knee. Do 2 sets of 15 reps.

3. Resistance Band Russian Twist:

 Resistance Band Exercises

Target – Obliques, upper abs, middle abs, lats, and glutes.

Resistance Band To Use – Resistance band with handles

How To Do?

  1. Sit on the floor and wrap a resistance band around the arches of your feet.
  2. Lift your legs, keeping the knees slightly bent. Pull your hands toward your torso. This is the starting position.
  3. Start by twisting your upper body toward your left and then twist to your right.
  4. Do not keep your feet down on the floor until you finish one set. Do 3 sets of 25 reps.

4. Resistance Band Side Bend:

 Resistance Band Exercises

Target – External oblique, internal oblique, serratus anterior, and glute medius.

Resistance Band To Use – Resistance band with handles

How To Do?

  1. Step on the resistance band. Keep your feet shoulder-width apart, and hold a handle in each hand. Keep your shoulders rolled back and chest out. This is the starting position.
  2. Bend on your right, and as you do so, pull your left hand up to the side of your chest.
  3. Bend on your left, and as you do so, pull your right hand up to the side of your chest. Do 3 sets of 20 reps.

5. Resistance Band Plank Hold:

 Resistance Band Exercises

Target – Abs, lower back, middle back, glutes, and shoulders.

Resistance Band To Use – Resistance band with handles

How To Do?

  1. Wrap the resistance band around your waist. Kneel on the floor, tuck your thumbs inside the handles, and place your palms on the floor.
  2. Supporting your body on your palms and one knee, extend your right leg back.
  3. Extend your left leg back.
  4. Hold this pose for 30-60 seconds. Do 3 sets of 30-60 seconds hold?
  5. Resistance Band Exercises For The Legs

6. Resistance Band Leg Lifts:

 Resistance Band Exercises

Target – Glutes, quads, hamstrings, and lower abs.

Resistance Band To Use – Tube resistance band with handles

How To Do?

  1. Sit on a mat with your legs extended in front. Wrap a resistance band around your feet and hold a handle with each hand.
  2. Lean back and raise your feet off the floor, with the knees slightly bent.
  3. Pulse your legs up together. Lean back as your feet go down and come up as you raise your feet. Do 3 sets of 15 reps.

7. Resistance Band Hamstring Curls:

 Resistance Band Exercises

Target – Hamstrings, quads, and glutes.

Resistance Band To Use – Tube resistance band with an ankle attachment

How To Do?

  1. Tie the resistance band to the leg of a cot and strap the ankle attachment on the right ankle.
  2. Lie down on your belly, cross your arms, and place your chin on your hands. This is the starting position.
  3. Lift your right leg and stop when your shin is perpendicular to the floor.
  4. Slowly, bring your leg back down to the starting position.
  5. Repeat it with the other leg. Do 3 sets of 15 reps.


Resistance bands are cost-effective and good for strengthening and toning the entire body. You must also eat healthy food, stop nighttime binging, get 7-8 hours of sleep, and reduce emotional fatigue by meditating or spending time with yourself. Do these and you will regain your physical and emotional strength? Good luck!


Q- Do resistance bands actually work?

A- Yes, resistance band exercises are very effective when it comes to toning and strengthening the body.

Q- Can you lose weight with resistance bands?

A- Yes. Resistance bands can aid fat loss. You will build lean muscle mass and body strength and improve balance and stability with resistance band exercises.

Q- Do resistance bands build muscle?

A- Resistance band exercises help build lean muscle mass. These exercises won’t help you build muscle for, say, a bodybuilding competition.

Q- Is it OK to use resistance bands every day?

A- Yes. Target different body parts on different days to prevent muscle fatigue and soreness.

Q- Are resistance bands better than free weights?

A- Resistance bands are mainly used for rehabilitating an injury. The chances of getting injured with resistance bands are less compared to free weights. These exercises are easy to learn, the bands are lightweight and portable, and you can do any of these exercises anywhere, at any time!