5 best resistance band workouts for muscle toning

CCarson October 16, 2023 10:51 PM

Resistance band workouts have become increasingly popular in recent years. And for good reason—they're portable, affordable, and ​extremely versatile. With a single band, you can perform a full-body workout and tone every muscle group. Here, we present five of the best resistance band workouts that will help you tone your muscles.

1. Squats with Resistance Bands

Squats are one of the best exercises you can do for your lower body, and adding a resistance band to the mix intensifies the workout.

  • How to do it: Stand on the center of the band with feet hip-width apart. Hold the band at shoulder level with your palms facing out. Lower into a squat, making sure to keep your knees over your toes. Rise back up to the starting position. Repeat for 10-15 reps.

2. Resistance Band Pull-Aparts

This exercise targets your upper body, specifically your chest and back.

  • How to do it: Grab the band with both hands at chest level. Keeping your arms straight, pull the band apart and squeeze your shoulder blades together. Return to the starting position slowly. Repeat for 10-15 reps.

3. Resistance Band Bicep Curls

Bicep curls are a staple in any resistance band workout. They target your biceps, and you can adjust the difficulty level by standing wider on the band.

  • How to do it: Stand on the band with feet shoulder-width apart. Hold the band with your palms facing upward. Curl your hands towards your shoulders, keeping your elbows close to your body. Lower your hands slowly. Repeat for 10-15 reps.

4. Resistance Band Glute Bridge

The glute bridge strengthens your glutes and hamstrings. With a resistance band, you'll feel the burn even more.

  • How to do it: Lie on your back with knees bent and feet flat on the floor. Loop the band around your thighs. Lift your hips off the floor and squeeze your glutes. Lower your hips slowly. Repeat for 10-15 reps.

5. Resistance Band Tricep Kickbacks

This exercise targets your triceps. It's a great way to round out a full-body resistance band workout.

  • How to do it: Stand on the band with feet hip-width apart. Lean forward slightly with a straight back. Hold the band with palms facing each other. Extend your arms behind you, keeping your elbows close to your body. Return to the starting position slowly. Repeat for 10-15 reps.

Benefits of Resistance Band Workouts

Resistance band workouts offer numerous benefits. They provide constant tension, which can help increase muscle activation compared with traditional free weight exercises. Additionally, they're great for anyone at any fitness level. Here are some more benefits:

  • Versatility: Resistance bands can be used for a variety of workouts. You're only limited by your creativity.
  • Portability: They're lightweight and compact, making them ideal for travel or home workouts.
  • Cost-effectiveness: Resistance bands are affordable compared to gym memberships or home gym equipment.
  • Low injury risk: They allow for a greater range of motion and put less strain on your joints.

So, are you ready to start your resistance band journey?

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