14 exercises with resistance bands to help you have a perfect body

Resistance bands are bodybuilding equipment that has many positive effects on the health and physique of the practitioner. Resistance band exercises work evenly on muscle groups in different body regions.

Performing exercises with resistance bands is a simple but highly effective training method. This exercise not only helps you lose excess fat, increase endurance and muscle strength, but also helps to improve physique.

Exercises with resistance bands help firm butt

Besides the squat exercise, you can change to the exercise with resistance bands below. This exercise helps to make the butt firmer, rounder and fuller.

1. Banded Squats

• Loop the resistance band over your leg near the knee. Stand up straight, feet shoulder-width apart so that the rope is tight enough. Hands in front of chest.
• Lower down, push your butt back, and perform a squat. Thigh parallel to the floor, squeeze glutes and push weight into heels.
• Push your whole body back to the starting position.
• Do this movement about 10-15 times.

2. Curtsy Lunge exercise

• Stand straight, feet hip-width apart, resistance band around thighs.
• Step left leg back and then move to the right, lower down until right thigh is parallel to the floor.
• Return to the original standing position.
• Do the movements about 10 times.

3. Butt Kickback Exercise

• Loop the rope around your right hand and under your right leg.
• Extend your right leg back, keep the rope straight, and lower yourself down.
• Perform the movement about 10-15 times, then do the same with the left arm and leg.

4. Clamshells resistance band exercise

• Lie on your side with your forearms on the floor supporting your body.
• Loop the resistance band above your knees, so your legs form a scallop pose.
• Balancing your legs, lift your right knee and extend it out and up.

5. Single-Leg Banded Glute Bridge Exercise

• This exercise uses the pentagram.
• Place your back on the floor, loop the resistance band around your waist.
• Place your hand on the handle of the rope, keeping it on the floor.
• Push your hips up and extend your right leg off the floor. Pay attention to tightening the glutes.
• Hold at the top, then lower and repeat on each leg.

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Hand exercises with resistance bands

Exercises with resistance bands will help hand muscles develop strong, toned and increase strength. At the beginning of exercise, you should choose a moderate elastic band to better coordinate the force in the arm. Let’s learn the hand exercises with resistance bands right now.

6. Resistance Band Pull Apart

• Stand with feet hip-width apart and grasp one end of the resistance band in each hand.
• Both hands are placed across the chest, palms facing down.
• Pull the resistance band apart, extending your arms to each side and keeping them at the same height. The rope has the right amount of resistance to the pull, without being overstretched.
• Bring your hands back to the center position.

7. Overhead Resistance Band Stretch

• Stand with your feet straight together, holding a resistance end in each hand.
• Raise the rope above your head and shoulder-width apart so that the rope has tension and doesn’t sag.
• Pull your arms apart, looping the rope over the back of your head so that it touches your upper back.
• Then return to the original position. Do this action several times.

8. Resistance Band Push-Out exercise

• Stand with your feet straight, hold one end of the resistance band in each hand and pull them around your back.
• Bend your elbows to create a 90-degree angle and pull the rope across the middle of your back.
• Engage your back muscles by holding, pressing, and squeezing your shoulder blades as you push your arms away from your sides until your arms are fully extended.
• Return to the starting position with arms bent at a 90-degree angle.

9. Resistance Band Back Press exercise

• Stand with your feet straight, hold one end of the resistance band in each hand and pull them around your back.
• Bend your elbows to create a 90-degree angle and pull the rope across the middle of your back.
• Next, take a step forward with your left foot so that your foot is in a staggered position.
• Place your hands in front of your chest and pull the rope across the middle of your back, pushing both hands forward, extending your arms to chest level.
• Stand up straight and refrain from leaning forward as the resistance band is stretched across your back.
• Pull your arms back to your ribcage to complete the rep.
• Engage your back muscles by holding, pressing, and squeezing your shoulder blades as you push your arms away from your sides until your arms are fully extended.
• Return to the starting position and repeat the exercise 5-7 times.

Abdominal exercises with resistance bands

Resistance bands are very effective exercise equipment for abdominal muscles. Exercises with resistance bands help you lose excess fat, make your abdominal muscles firmer. There are many abdominal exercises with resistance bands, let’s find out below.

10. Band Russian Twist exercise

• Sit on the floor, legs extended and close together, wrap the rope around the soles of the feet, holding one end of the rope in each hand. Bend your knees slightly, keep your heels on the floor, and squeeze your hands to bring both ends of the laces together.
• With a straight back and abs, lean back 45 degrees and extend your arms in front of you at eye level. Keep the resistance band tight throughout the workout.
• Rotate left, then right to complete one set.

11. Knee Pull-Resistance Exercises

• Do a push-up on the floor (arms straight, balance on hands and toes) loop the resistance band around right foot, holding one end of the band in each hand.
• Keeping your abs tight throughout the exercise, pull your right knee toward your chest; Turn your back slightly towards the ceiling as if bringing your head to your knees.
• Press right heel back to straighten leg, then lower leg to start. Maintain a push-up position throughout the exercise.

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12. Side VO resistance band exercise

• Lie on your right side on the floor, feet touching, loop the resistance band around the soles of your feet, holding the two ends of the rope in your left hand. Extend your right arm on the floor in front of you at shoulder level, bringing your left hand in front of your thigh.
• Keeping your abs steady and tight throughout the session, bend your left elbow back to shoulder level, lifting your upper body and legs off the floor as high as possible. Balance on the right hip; lower to start.

13. Elastic Teaser exercise

• Lie on your back on the floor, legs together, loop the resistance band around the soles of your feet, hold one end of the rope in each hand, two hands to the sides.
• Pull the rope with both hands while lifting your body into a V position.
• Hold the V for a while, then slowly lower your upper body and lower body back to the floor.

14. Torso Twist exercise

• Stand on the center of the resistance band, feet hip-width apart, holding one end of the rope in each hand. Bend elbows to the sides, bring hands up to shoulder level, palms facing forward.
• Slightly bend the knees and rotate the upper body (from the hips up) to the left, keeping the feet still.
• Return to the starting position and rotate to the right to complete one rep.
• Continue doing the movements over and over again.

The above are simple but highly effective resistance band exercises. You just need to exercise regularly, combined with a reasonable diet, you can lose weight and improve your perfect physique.