5 Resistance Band Exercises You Can Do Anywhere

By Lindsey Davis

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It’s time to take a break from your dumbbells! Not only do these portable exercise bands allow you to stimulate muscle growth by being able to control the resistance (they come in a variety of levels like highly stretchable and heavy-duty strength!), but will help firm and tighten your abs, legs and butt for a total-body workout.

Whether you’ve got achy joints that need a break from your weights or are looking to firm and burn, here are five resistance band exercises that’ll tone you up anywhere:

  1. Bicep Curl
    While standing on the center of the band, take each end of the band in your hands and place your feet on the center of the band shoulders-width apart. Relax your arms by your sides. Bend your elbows and raise your fists to your shoulders and lower for one repetition. Keep your movement slow and your back straight. Repeat for 10-15 repetitions and complete at least 2 sets.
  1. Bicep Lunge
    Take a step forward into a lunge position with one foot in front of you and the other behind. Place the resistance band under your front foot. Slowly lower yourself into a lunge while bending your elbows into a bicep curl. Then raise yourself back up to the original position. Repeat for 10-15 repetitions and complete at least 2 sets.
  1. Front Squat
    Stand on your band as if you were about to do a bicep curl. Bring the band to your shoulders while lowering your body into a squat as if you were about to sit on a chair. Return to standing for 1 repetition. Repeat for 10-15 repetitions and complete at least 2 sets.
  1. Side Step
    Stand with your feet shoulder-width apart, tie the band comfortably around your ankles. Bend your knees slightly and step your left foot out to the left while keeping your right leg firmly on the ground and return to the starting position for 1 repetition. Repeat to the opposite side. Repeat for 10-15 repetitions and complete at least 2 sets.
  1. Pull Apart
    Hold the band in front of you with your elbows at your sides, forearms parallel to the floor and palms facing each other. With no slack in the band, stretch the band out as if you were pulling something apart and return to the starting position for 1 repetition. Repeat for 10-15 repetitions and complete at least 2 sets.