15 Best Resistance Band Exercises for Women Effective Full Body

Resistance band exercises are versatile and cost-effective calorie burners (1). Stretchable resistance bands come in different shapes and sizes, with or without handles. They add resistance to a movement and activate muscle fibers. This strengthens the body and creates (2), (3), (4) strength.

Resistance bands were originally used for rehabilitation purposes. Fitness professionals today swear by the results they see in customers after using resistance bands instead of weights. This post lists 15 Resistance band exercises for full-body toning and strengthening. Keep scrolling!

Types of Resistance Bands and Their Uses


  • Resistance band without handle – For therapy or rehabilitation
  • Continuous flat loop tape – For lower body
  • Resistance band with plastic handle – For lower and upper body
  • Short “8” band with handle – For upper body
  • Resistance bands with Velcro ankle cuffs – For lower body
  • Two soft-grip loop bands – For lower body

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

Benefits of resistance band exercises


  • They are flexible

Exercise at home, while traveling (ah, memories), outdoors, or at the gym

  • Scalable

As groups come in different ‘weights’ (tensions), there is a suitable level for everyone from beginner to über-advanced.

You can target almost any body area – upper body, lower body, core work, resistance band exercises make your muscles work harder to stabilize and perform the exercise.

  • Low impact

Because of the tight joints or because your downstairs neighbors hate ceiling jolts (crazy!), resistance bands are a challenge without extra impact. #Winning.

15 Best Resistance Band Exercises for Women Effective Full Body

When to use a resistance band?


According to Dalton Wong, performance coach at TwentyTwo training, using a resistance band for your warm-up is the best place to start: ‘I recommend using these before training to prepare your hips, butt, and shoulders before your training session. ‘

Using a resistance band in this way helps activate the muscles that are more difficult to engage before straining them during a workout, namely the lazy glutes that like to rely on the overzealous quadriceps.

However, the warm-up is definitely not where you should stop your resistance band workouts. In fact, adding them to your workout is a great way to boost your workout without accessing a fully stocked gym, but first, you need to know which type of band is right for you.

Resistance Band Exercises For The Abs/Core


1. Resistance Band Reverse Crunch

Target – Lower abs, mid abs, upper abs, hips (buttocks), hamstrings, and quads.

Resistance Band to UseAnkle resistance band

How to

  • Tie a nylon band at the midpoint of the resistance band. You can either attach it to a cot foot or secure it to the underside of a door.
  • Wrap the resistance band ankle insert around your ankles and lie on the floor facing the door. Keep your legs hip-width apart, knees bent, and feet flat on the floor. Put your arms at your sides and place your palms flat on the floor. Make sure there is enough distance between the door/cot and your legs. This is the starting position.
  • Exhale and lift your feet off the ground. Bend your knees and bring them closer to your chest. Keep your back flat on the floor.
  • Inhale and lift your legs away from your chest. Straighten your legs but don’t let your feet touch the ground. Do 3 sets of 12 repetitions.

2. Resistance Band Bicycle Crunches

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

Resistance Band Usage Flat loop band

How to

  • Put the mini continuous loop tape on top of your shoes, over the shoelaces.
  • Lay back. Bend your knees and keep your feet flat on the floor.
  • Grasp your head with your fingertips, with your thumbs behind your ears, and the other fingers supporting the middle of your head. Keep your arms open. Raise your head. Do not stick your neck in. This is the starting position.
  • Lift both legs off the ground – like pedaling a bicycle. Bring your right leg towards your chest and extend your left leg. As you do this, turn your body to your right and bring your left elbow closer to your right knee.
  • Extend your right leg. At the same time, bend your left knee and bring it closer to your chest. Turn your body to the left and bring your right elbow closer to your left knee. Do 2 sets of 15 reps.

3. Resistance Band Russian Twist

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

Resistance Band to UseResistance band with handle

Steps to Make Resistance Band Russian Twist

  • Sit on the floor and wrap a resistance band around the arches of your feet.
  • Raise your legs, bend your knees slightly. Pull your hands towards your torso. This is the starting position.
  • Start by bending your upper body to the left and then to the right.
  • Don’t put your feet on the ground until you’ve finished a set. Do 3 sets of 25 reps.

4. Resistance Band Side Bend

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

Resistance Band to UseResistance band with handle

How to

  • Press the resistance band. Stand with your feet shoulder-width apart and hold a handle in both hands. Keep your shoulders back and chest out. This is the starting position.
  • Lean on your right side and pull your left hand toward your chest as you do this.
  • Lean towards your left side and pull your right hand towards your chest as you do this. Do 3 sets of 20 repetitions.

5. Resistance Band Plank Hold

Target – Abs, lower back, mid-back, glutes, and shoulders.

Resistance Band to UseResistance band with handle

How to

  • Wrap the resistance band around your waist. Kneel on the floor, tuck your thumbs into the handles and place your palms on the floor.
  • Extend your right leg back, supporting your body on your palms and one knee.
  • Extend your left leg back.
  • Hold this pose for 30-60 seconds. Does it take 3 sets of 30-60 seconds?

Resistance Band Exercises For The Legs


Sidestepping with added resistance can increase strength in the hip flexors, glutes, hamstrings, and quadriceps. Place the resistance band around your legs, over your ankles. With your feet hip-width apart, squat down and keep your gaze forward.

6. Resistance Band Leg Lifts

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

Resistance Band to UseTube resistance band with handle

How to

  • Sit on a mat with your legs stretched forward. Wrap a resistance band around your feet and hold a handle with both hands.
  • Lie on your back and lift your feet off the ground with your knees slightly bent.
  • Lift your legs together. Lean back as your feet come down and go up as you lift your feet. Do 3 sets of 15 repetitions.

7. Resistance Band Hamstring Curls

Target – Hamstrings, quads, and hips.

Resistance Band to UseTube resistance band with an ankle attachment

How to

  • Tie the resistance band to the leg of a cot and tie the ankle attachment to the right ankle.
  • Lie on your stomach, cross your arms and rest your chin on your hands. This is the starting position.
  • Lift your right leg and stop when your shin is perpendicular to the floor.
  • Slowly bring your leg back to the starting position.
  • Repeat with the other leg. Do 3 sets of 15 repetitions.

8. Resistance Band Lunges

Target – Hips, quads, and hamstrings.

Resistance Band to UseResistance band with handle

How to

  • Place the tape under the crease of the right foot. Take a step forward with your right foot. Bend both knees slightly, bend your elbows and keep your hands close to your shoulders. This is your starting position.
  • Jump down. Make sure your right shin is perpendicular to the right thigh.
  • Return to the starting position and lift your left leg behind you.
  • Put your left foot back on the ground and lunge downward.
  • Repeat this with your left leg. Do 2 sets of 12 reps.

9. Resistance Band Donkey Kicks

Target – Hips, quads, hamstrings, lower abs, and shoulders.

Resistance Band to UseLoop resistance band

How to

  • Wrap the loop resistance band around your feet. Get on all fours, relax your shoulders, keep your spine and neck in line, and engage your core.
  • Lift your right leg off the ground. Without extending your right leg, push your right foot toward the ceiling.
  • Return it to the same position.
  • Complete one set of 12 reps and do the same with your left leg. Do 2 sets of 12 reps.

10. Resistance Band Abduction

Target – Inner thighs, outer thighs, and hamstrings.

Resistance Band to UseWide loop resistance band

How to

  • Place the loop band just above your knees and sit on the floor with knees bent and heels on the floor. Place your hands by your side and palms flat on the floor.
  • Spread your legs apart by separating your knees. Feel the resistance.
  • Hold for a moment and then slowly bring your legs back to the starting position. Do 3 sets of 15 repetitions.

Resistance Band Exercises For The Hips


11. Resistance Band Squats

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

Resistance Band to UseFlat loop resistance band

How to

  • Place the loop resistance band on your thighs. Stand with your legs shoulder-width apart.
  • Push your hips out and get into a “sitting” position. Make sure your knees don’t go beyond your toes.
  • Hold the pose for a moment.
  • Stand up again from a standing position. Do 3 sets of 12 repetitions.

12. Resistance Band Hip Flexion

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

Resistance Band to UseAnkle resistance band

How to

  • Attach an ankle attachment to your right leg and tie the other end to a table or cot leg.
  • Turn around so the table or bed is behind you. Also, make sure that the distance between you and the bed/table is enough for you to feel the resistance.
  • Put your left foot forward, bend your knees a little, bend your right elbow and bring your right fist closer to your chest. Your left arm should be extended and behind you.
  • Lift your right leg, bend your right knee and kick. Bend your left elbow and pull your left arm toward your chest. Extend your right arm behind you. This will help you complete the movement with determination and precision.
  • Lower your leg and return it to the starting position.
  • Do the same for the left leg. Do 3 sets of 12 repetitions.

13. Resistance Band Single Leg Deadlift

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

Resistance Band to UseResistance band with handle

How to

  • Place the tape under the arch of your right foot sneakers. Hold the handles of the resistance band with both hands. Keep your feet hip-width apart, shoulders back, and chest out.
  • Lift your left foot off the ground, allowing your hips to act as hinges. Bend your right knee slightly, keeping your back straight, and bend your upper body to make it parallel to the floor. Stop when your hands are just below your right knee.
  • Hold this pose for a moment and return to the starting position.
  • Do it on the other side. Do 3 sets of 10 repetitions.

Resistance Band Exercises For The Chest


14. Resistance Band Staggered Chest Press

Target – Pectoralis major, deltoids, lats, and biceps.

Resistance Band to UseResistance band with plastic handle

How to

  • Anchor the resistance band to a door anchor. Grab the handles and walk away from the door. When you feel resistance, place your right foot in front of your left.
  • Flex your elbows and bring your forearms close to your chest. Your elbows should be facing back and your palms should be facing the floor. Keep your knees soft. This is the starting position.
  • Push your arms in front of you so they are fully extended.
  • Return to the starting position.
  • Repeat this by placing your left foot in front of your right. Do 2 sets of 12 reps.

15. Resistance Band Chest Fly

Target – Pectoralis major, deltoids, lats, and triceps.

Resistance Band to UseResistance band with plastic handle

How to

  • Attach the resistance band to a door. Hold a handle in each hand and move away from the door. Extend your arms and bring your palms together. This is the starting position.
  • Open your arms to the sides. To do this, use controlled movement. Tighten your shoulder blades.
  • Return them to the starting position. Do 3 sets of 12 repetitions.

Resistance Band Exercises For The Arms


16. Resistance Band Tricep Extension

Target – Triceps, lats, deltoids, and rhomboids.

Resistance Band to UseResistance band with plastic handle

How to

  • Grab the handles and step onto the band with your right foot. Put your left foot one step forward.
  • Extend your left arm overhead with your elbow directly over your shoulder and the resistance band behind your shoulder. This is your starting position.
  • Flex your left elbow and lower your left forearm behind your head.
  • Pause for a moment and return your forearm to the starting position.
  • Do this with your other hand as well. Do 3 sets of 12 repetitions.

Resistance Band Exercises For The Back


17. Resistance Band Lateral Raise

Target – Deltoids, lats, and chest.

Resistance Band to UseResistance band with plastic handles

How to

  • Stand with your feet shoulder-width apart.
  • Press the resistance band and switch arms so that the band passes just in front of your shin. Move the resistance band away from your body, bend your knees a little, roll your shoulders back, and keep your chest up. This is the starting position.
  • Pull your hands up and stop when your arms are parallel to the floor.
  • Slowly lower your arms back to the starting position. Do 3 sets of 12 repetitions.

18. Resistance Band Seated Row

Target – Lats, chest, rhombs, and triceps.

Resistance Band to UseStrapless resistance band

How to

  • Sit on the floor with your legs stretched out in front of you.
  • Wrap a therapy resistance band under the folds of your feet. Keep your back straight, your chest out, and your shoulders bent back. This is the starting position.
  • Flex your elbows and pull them back. Tighten your shoulder blades. Don’t sit back.
  • Slowly extend your hands and return them to the starting position. Do 3 sets of 15 repetitions.

Conclusion


Resistance bands are affordable and good for strengthening and toning the entire body. You should also eat healthy foods, stop eating junk food at night, get 7-8 hours of sleep, and reduce emotional fatigue by meditating or spending time with yourself. Do these things and you will regain your physical and emotional strength. Good luck!

FAQ.


Do resistance bands really work?

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

Can you lose weight with resistance bands?

Yup. Resistance bands can aid fat loss. With resistance band exercises, you will build lean muscle mass and body strength, and increase balance and stability.

Do resistance bands build muscle?

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

Is it okay to use resistance bands every day?

Yup. Target different body areas on different days to avoid muscle fatigue and soreness.

Are resistance bands better than free weights?

Resistance bands are mainly used to heal an injury. The chance of injury with resistance bands is less than with free weights. These exercises are easy to learn, the bands are lightweight and portable, and you can do any of these exercises anytime, anywhere!

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