10 Resistance Band Exercises for Strength and Core Workouts (2024)

Resistance bands are a great way to get in shape and strengthen your core muscles. They are easy to use, lightweight and portable, and provide an effective workout with minimal hassle. Resistance bands can be used to target specific muscle groups, allowing you to work on your strength and core without the need for bulky machines or expensive equipment.

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In this article, we will look at 10 resistance band exercises that can help you build strength and tone your core. Whether you’re a beginner or an experienced fitness enthusiast, these exercises are sure to give you a great workout and help you reach your fitness goals.

1. Standing Chest Press

The standing chest press is a great exercise for strengthening your chest, arms, and shoulders. To perform this exercise, stand with your feet hip-width apart and hold the resistance band firmly in both hands. Extend your arms out in front of you, keeping them parallel to the ground. Push the band away from your body, squeezing your chest and triceps as you do so. Slowly return to the starting position and repeat.

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2. Upright Row

The upright row is an excellent exercise for targeting your upper back and shoulders. Hold the band in both hands with your palms facing down. Keeping your arms close to your body, pull the band up towards your chin. Be sure to keep your elbows high throughout the movement. Pause for a few seconds before returning to the starting position and repeating.

3. Tricep Pushdown

The tricep pushdown is a great exercise for toning your triceps. Begin by anchoring the band to a secure object, such as a door handle. Grab the band with your palms facing down and your arms extended. Keeping your elbows close to your sides, push the band down towards your thighs. Squeeze your triceps at the bottom of the movement before slowly returning to the starting position.

4. Single-arm Bent Over Row

The single-arm bent over row is a great exercise for strengthening your back, shoulder, and arm muscles. Begin by anchoring the band to a secure object. Bend forward at the hips and grab the band with one hand. Pull the band up towards your chest, squeezing your shoulder and back muscles as you do so. Slowly return to the starting position and repeat with the opposite arm.

5. Lat Pulldown

The lat pulldown is an effective exercise for targeting your lats and improving your posture. Anchor the band to a secure object. Grab the band with both hands and pull it down towards your chest. Keep your elbows close to your body as you do so. Pause at the bottom of the movement before slowly returning to the starting position.

6. Bicep Curl

The bicep curl is a great exercise for toning your arms. Stand with your feet hip-width apart, holding the band in both hands. Keeping your elbows close to your body, curl the band up towards your shoulders. Make sure to keep your wrists straight as you do so. Pause for a few seconds before returning to the starting position and repeating.

7. Squat with Overhead Press

The squat with overhead press is a total body exercise that targets your lower body, core, and upper body muscles. Begin by standing with your feet slightly wider than hip-width apart. Holding the band in both hands, lower into a squat position. As you stand back up, press the band overhead. Make sure to keep your core engaged during the entire movement. Pause for a few seconds at the top before slowly returning to the starting position.

8. Plank Walk Out

The plank walk out is an excellent exercise for building core strength and stability. Begin in a standing position, holding the band in both hands. Lower yourself into a plank position, making sure to keep your body in a straight line. Holding the band in both hands, slowly walk your hands out in front of you. Pause for a few seconds before walking your hands back to the starting position.

9. Standing Side Crunch

The standing side crunch is a great exercise for toning your oblique muscles. Begin by standing with your feet slightly wider than hip-width apart. Hold the band in both hands, with your palms facing down. Keeping your arms straight, raise the band up and out to the side. Crunch your rib cage towards your hip and return to the starting position. Repeat on the opposite side.

10. Glute Bridge

The glute bridge is a great exercise for strengthening your glutes and improving your posture. Begin by lying on your back with your arms at your sides. Bend your knees and place your feet flat on the floor. Place the band around your legs, just above your knees. Push your hips up towards the ceiling, squeezing your glutes as you do so. Pause for a few seconds before returning to the starting position.

Resistance bands are a great tool for improving your strength and toning your core muscles. With their portability and versatility, they are an ideal choice for home workouts. The 10 exercises outlined above are a great way to get started with resistance band training. Give them a try and see how they can help you reach your fitness goals!

10 Resistance Band Exercises for Strength and Core Workouts (2024)

FAQs

Are resistance bands enough for strength training? ›

Using resistance bands is a great way to build strength! Resistance bands add an extra challenge to body weight exercises, but they don't put the same sort of pressure on your joints that external weights (like dumbbells or kettlebells) do.

Can you get a full workout with resistance bands? ›

In order to keep the correct form, and keep the band in-line during resistance band workouts, you'll be forced to activate your “stabilizer muscles.” Even though you only meant to target one muscle group—like your upper back— you're actually getting an entire body workout because you need to engage your core and lower ...

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How many resistance band exercises should I do? ›

When starting resistance band workouts, you'll want to aim for two strength-based training sessions every week that are about 30 minutes each, according to International Sports Science Association (ISSA)–certified personal trainer Mike Matthews, author of Muscle for Life: Get Lean, Strong, and Healthy at Any Age!

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Can you build muscle with resistance bands only? ›

Do resistance bands build muscle? Absolutely. In fact, a 2019 study shows that training using resistance bands provides similar strength gains to using conventional gym equipment. “Resistance bands might not look like much, but they can strengthen your muscles as effectively as more traditional weights,” says Travers.

Is it OK to use resistance bands everyday? ›

Is it OK to do a resistance band workout everyday? Working the arms one day and the legs the next day with resistance bands is great. But I do not recommend working the same body parts two days in a row with resistance bands, which follows my general recommendation for strength training big muscle groups!

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How many reps should I do with resistance bands? ›

Because of this, higher reps work best, accumulating lots of time under tension. Anywhere from 10-20+ reps, depending on the bands you have and the muscle being targeted. Rest: Short rests are best. Muscles are not placed under high mechanical loads with resistance band training, so you don't need much time to recover.

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Which is better dumbbells or resistance bands? ›

There's much less chance of injury with resistance bands. Bands are easier on the joints than weights. For some exercises, they're actually superior to weights, because they provide the most tension at the point in the exercise where it matters most.

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Do resistance bands act like weights? ›

Studies have shown that resistance bands are capable of providing the same workout as free weights and machines used at the gym. Plus, you won't be as affected by inexperience.