30 Resistance Band Workouts to Strengthen Your Body, According to Fitness Experts

1. Stand with your feet about shoulder-width apart and hold the resistance band directly in front of you at around chest level.
2. Pull the band apart by moving your hands out to either side, stretching out until the farthest possible position.
3. Hold before slowly returning to starting position, then repeat.

1. Stand with knees slightly bent, your right foot forward and flat on the floor and left foot back, with the resistance band anchored underneath your right foot. Hold the ends of the band with arms at your sides.
2. Raise your arms outward to the sides until parallel to the floor.
3. Return slowly to starting position, then repeat.

1. Anchor the band under one foot and hold the handles in each hand with your palms facing upwards. Stand with your knees slightly bent and feet shoulders width apart.
2. Start with your hands holding the ends of the band at hip level with your arms extended to the ground.
3. Bend your elbows to lift the ends of the band up to shoulder level, keeping elbows close by the ribs.
4. Return to starting position, then repeat.

*You can make it more challenging by wrapping more of the ends around your hands or putting the anchor point under both feet.

1. Stand with your feet hips-width apart, with the resistance band anchored under both feet and looped over your head across the back of your shoulders.
2. Slowly push your hips back into a sitting position while bending your knees, lowering yourself until your knees are at a 90-degree angle and your thighs are parallel to the floor.
3. Hold the position for 2–3 seconds.
4. Slowly lift back up into the starting position, then repeat.

1. Stand with your feet hips-width apart, with a closed loop resistance band placed just above your knees.
2. Slowly push your hips back into a sitting position while bending your knees, lowering yourself until your knees are at a 90-degree angle and your thighs are parallel to the floor.
3. Hold the position for 2–3 seconds.
4. Slowly lift back up into the starting position, then repeat.

1. Anchor the middle of your band to a set point, such as a railing. Grab the handles with your hands and turn so that your back is facing the anchor point.
2. Slightly bend your legs and stand with your feet shoulders width apart. Bring your elbows up to just above ear level and bend your arms overhead with hands behind you, holding the ends of the band.
3. Walk away from the anchor point so that in this position the band is tight. Straighten your arms overhead and slightly in front of you so that you feel your triceps working and the band resists.
4. Return to starting position and repeat.

*You can make it more difficult by walking further away from the anchor point to make it more difficult. If balance is challenging, stand with one foot in front and one behind.

1. Stand with your feet about shoulder-width apart and hold the resistance band directly above you.
2. Pull the band apart as you bring it down behind your back, stretching it across your shoulders with your hands fully extended to both sides.
3. Hold before slowly returning to starting position, then repeat.

1. With a closed loop resistance band wrapped around your thighs, lie on your back with knees bent, feet flat on the floor, and arms by sides on the floor.
2. Brace core, then press into heels and squeeze glutes to raise hips toward ceiling.
3. Pause, then press knees out wide.
4. Return to starting position, then repeat.
   

1. Anchor the middle of the band under the right foot and stand with your feet shoulders width apart.
2. Hold the handles in each hand and bend your elbows to put the hands at shoulder level with palms facing forward.
3. Step left leg back and lift your arms overhead pressing the bands upwards with resistance.
4. Lower the bands back to shoulder level.
5. Return to starting position, then repeat.
   
6. Repeat with other leg.

1. Go into an all-fours position, with a closed loop resistance band wrapped around your thighs, just above the knees.
2. Raise your right leg off the floor and kick your right foot up toward the ceiling, keeping your leg in line with your hip.
3. Return your leg back to starting position, then repeat.
4. Repeat with the other leg.

1. Get into the push-up position, with your hands slightly wider than shoulder-width apart. Place the resistance band under both hands and looped around the back of your shoulders.
2. Begin to perform push-ups by slowly lowering your chest down to the floor, bending at the elbows until your arms are 90-degrees to the floor.
3. Raise yourself back into starting position, then repeat.

1. Anchor the middle of your band around a set point such as a railing and grab the handles with both hands.
2. Step back far enough for the band to be tight when arms are extended straight.
3. Pull the elbows back to your ribcage to complete one row.
4. Return to starting position and repeat.

*You can make it harder by adding a squat when you straighten the arms and stand when you pull the band back. This works the upper back muscles and helps with posture.

1. With the resistance band anchored underneath both feet, stand with your feet shoulder-width apart and your hands holding the band (with your palms towards you) in front of your thighs.
2. Pull the band straight up the front of your body to shoulder level, bending your elbows.
3. Slowly lower back to starting position, then repeat.

1. With the resistance band anchored underneath both feet, stand with your feet shoulder-width apart and bend over slightly. Hold the ends of the resistance band just under your knee.
2. Pull the band straight up towards your upper rib, bending your elbows.
3. Slowly lower the band back to starting position, then repeat.

1. Lay down on the floor, face up, with a long resistance band anchored under the middle of your back. Take the handles in each hand.
2. Bend your knees with your feet flat on the floor.
3. Bend your elbows at 90 degrees with your knuckles up facing the sky.
4. Press your hands to the sky by extending the arms straight over your chest and press your hips to the sky into a bridge.
5. Lower to starting position for one rep, then repeat.
   

1. Lie flat on your back with arms at your sides on the floor and a closed-loop resistance band wrapped around your feet.
2. Curl head, neck, and shoulder blades up to look forward. Keep lower back connected to the floor, then pull left knee in towards chest while simultaneously extending right leg a few inches above the mat.
3. Reverse the position of the legs by extending the left leg while pulling the right knee toward the chest.
4. Repeat.

1. Stand with feet hip-distance apart and a closed loop resistance band anchored under both feet.
2. Press hips backward to grab the top of the band with both hands, keeping your arms straight.
3. Drive down through heels to stand up straight, squeezing glutes at the top.
4. Return to starting position, then repeat.

1. Wrap a closed loop resistance band around your legs above the ankles and below the knees.
2. Step to the right so the band is really tight and squat half way down.
3. While holding the squat, continue to step right across the room as far as you can go, then repeat the same number of steps to the left back to start. (If you are in a small space, just step once or twice to the left then the same number back to the right.)
4. Continue right and left for a total of one minute.

1. Stand up straight with a closed-loop resistance band wrapped around legs below the knees.
2. Extend one leg out to the side at a 45-degree angle to the floor, keeping it straight.
3. Slowly lower your leg to starting position, then repeat.
4. Repeat with other leg.

1. With the resistance band anchored under both feet and holding each end with your hands, stand in a forward bend position with your feet together and your upper body almost parallel to the floor.
2. Pull the band behind you until arms are fully extended.
3. Lower your arms back down, then repeat.