Top 14 Exercises Using A Resistance Band To Sculpt Your Body

Some of the best resistance band workouts to lose weight are lateral raise, speed curl, etc. Read to know about the best resistance band exercises for beginners.

By Sravia Sivaram

Wednesday, June 7, 2017, 15:31

Resistance bands is one of the world's best body-sculpting methods that fitness freaks swear by. Working out using resistance bands will make it effortless for you to up your jeans or even flaunt your figure with panache!

Need I say more? Resistance band workout is known to tone your body and also make fat burning an 'easier-than-ever' task for you. These are also one of the most portable kind of fitness equipment that you can carry along with you anywhere.

Even when you're out on a holiday or if you get an hour break in your office, you can make use of this perfect equipment to sculpt your body. This way, you'll never miss out on the day's workout.

There are a set of power-packed moves that you can do with the help of a resistance band. The best part of this band is that you can burn your fat in concentrated areas like the belly, hips, arms and thighs.

Resistance band workout was also found to be more effective than regular workouts using weight machines and this is also proven in the study 'Effects Of Short-Term Resistance Program Using Elastic Band Versus Weight Machines For Sedentary Middle-Aged Women'.

We, in Boldsky, have compiled several easy workout moves that you can go for using a resistance band. So guys, what are you waiting for? Head to your nearest sports shop and grab your band now!

Scroll down further to know more about the different resistance band exercises for beginners and know how to lose weight using resistance bands.

1. Lateral Raise:

This isolation move is known to build the bolder shoulders and will tone your upper body perfectly. Stand with one foot positioned over the centre of the tube band. Grip each handle with the arms kept down at your side. Then, raise your arms slowly straight out to the side to the shoulder-level in a spread eagle position.

Slowly lower your hands to the initial position and repeat this for 8 to 10 times. This is considered to be one of the easiest resistance band exercises for beginners.

2. Speed Curl:

This workout is known to tone your biceps. Stand with your feet hip-width apart by placing both the legs on the band. Hold a handle in each hand, arms down at the side with the palms facing downwards.

Bend the elbows, curling your hands towards the shoulder and bring it down. Do this for about 20 to 30 times and as fast as you can. Rest for 30 seconds and repeat this again. This resistance band workout will let you know how to lose weight using resistance bands.

3. Lower Body Exercise (Front Squat):

Stand on the band with your feet wider than the shoulder width. Holding a handle in each hand, bring the top of the band over each shoulder. Sit down straight, chest up, firm abs, pressing the knees out over your toes. Rise back up and repeat for 8 to 12 reps.

4. Kneeling Crunch:

Attach the band to a high anchor such as the top of a door. Kneel down, grabbing each side of the band. Extend the elbows out at the shoulder level, engaging your abdominals. Crunch down towards your hips while contracting your abs. Return to the starting position and repeat for 10-12 reps.

5. Band Pull Apart:

As simple as this exercise sounds, this is known to targets the chest, triceps, and rhomboids (upper back). Stand with your feet shoulder-width apart. Hold a resistance band in front of you with arms extended straight out. Pull the band apart by bringing your shoulder blades together, so that the band touches your chest.

Return to the starting position by bringing your arms back down in front of you at the eye level. Repeat this for 8-10 reps. This will help you attain your weight loss goal with resistance bands.

6. Front Curl Press:

This is known to be a very effective workout that targets the biceps, legs, shoulders and chest. Hold both the handles using your hands and step on it with your foot. Lunge your other leg forward. Curl the ends of the band towards your body.

Press your arms in front of your chest. Then bend your arms back in by your sides and then lower them. Do this for 10 reps and switch your legs.

7. Lunge With Biceps Curl:

Place the centre of the band under the instep of your left foot. Position your right foot about two feet behind you. With the grip on your handles, perform a biceps curl while bending your knees into a lunge position.

8. Monkey:

Stand on the centre of the band with your feet parallel and wider than your shoulder width. Bend your torso to the right and draw your left elbow upward. Change the sides briskly. Repeat this for 20 times.

9. Reaching Rear Row:

This is known to target the legs, back and biceps. Place your left foot on the centre of the band. Hold both the ends with your right hand. Lower into a lunge, reaching towards the inside of the foot (see picture for more clarity).

Then, as you rise from the lunge position, pull the ends of the band to the right side of your body. Do 15 reps with the right leg forward and same with the left leg forward next.

10. Side Lunge With Side Raise:

Stand with feet wider than shoulder width with one end of the band under the left foot. Grip the other handle with left hand. Step into a lunge with right foot and also bring your left hand towards the right foot. Push off with right foot to return to the standing position. Raise your right leg as you perform a lateral raise with your left arm. Repeat this 20 times and then switch sides.

11. Squat With Overhead Press:

Stand in the middle of the band with feet parallel and shoulder-width apart. Hold the handles at shoulder height and the palms facing away from you and also bend the elbows. Keep your weight on your heals and resist the band when you return to the starting position. Repeat this 20 times.

12. Standing Chest Press:

Anchor the band to a sturdy support at chest height. Grab each handle with your back facing the band. Position your hands at chest height. Now press the band straight out in front of you until your arms are fully extended. Remember to squeeze the chest muscles. Return to the initial position and press on for 12 to 15 reps.

13. Standing Biceps Curl:

With feet shoulder-width apart with your feet placed over the middle of the band. Grab a handle in each hand and start with your arms at your sides. With the palms facing in front of you, pull your arms towards your shoulder by bending the elbow. Do this until you get a good bicep contraction. Slowly lower back down and go for 12 to 15 reps.

14. Hug The World Plie:

Stand with feet wider than shoulder width apart. Wrap the band around your neck at chest level. Extend your arms to the sides, while holding the band near the handles. Bring the hands together as you bend the knees placing them parallel to the floor.