The Resistance Band Workouts for Everywhere


Fitness doesn’t necessarily mean going to the gym all the time because you can actually tone and strengthen your muscles at home, outdoors, or even while you are on a vacation. One way to get this done is to use a resistance band during your training session for that extra challenge to your muscles.

Which exercises can you do with this tool? Here are some to get you started.

Squats. Weighted squats are good for the gym but when you don’t have any weights on hand, you can use a resistance band instead. For this exercise, you should stand on the center of the band with your feet a bit wider than your shoulder’s width. Hold the ends of the band in each hand then raise them toward your shoulders. Push your hips back as you engage your core and bend your knees to lower yourself into a squat. Make sure that your knees are in line with your toes. Keep your chest up as you go into a squat. Push yourself back up and repeat.

Tricep extension. Stand with your left foot forward and your right foot stepping on the center of the band. Grip the ends of the band with both hands and stretch it behind you until shoulder height. Your arms should be raised above your shoulders with your elbows bent. Extend your arms overhead to stretch the resistance band and hold for one count. Lower it back down. Do 10 reps.

Reinvented push-up. The push-ups are one of the classic moves that can help you train your shoulders, arms, back, and core all at the same time. But if you want to take it to the next level, you might want to try the reinvented push-up. Simply go into a plank pose with the resistance band draped on your upper back with the ends held in each hand. Tighten your core and glutes as you push yourself upwards until there is resistance in the band. Lower yourself back to the ground. Repeat this 10 to 12 times.

Russian twist. Core exercises are important because they can tone your midsection while improving your flexibility. One exercise that you can do with a resistance band is the Russian twist. Sit on the floor with the band looped on the arch of your feet. Hold the ends with your hands. Lean back until your weight is evenly distributed on your butt. Raise your feet at the same time while keeping your core engaged. Twist your torso towards the left without moving your hips or bringing your feet down. Twist to the other side to complete one rep. You should do 10 reps. 

These resistance band workouts can be done any time you want, even anywhere if you feel like it. Since the resistance band is a portable equipment, you won’t have any excuse not to workout at all. For sure, you will see an improvement on your overall physique once you see the results of your training.