6 Resistance Band Exercises That Burn (In the Best Way)

1. Static Crunch with Row

(Minute 6:00 of video)

This exercise incorporates not only your abs, but your shoulders and back muscles too! While sitting with your legs out straight, wrap the band tightly once (or twice for extra resistance) around the arches of your feet. Gripping the band tightly below the handles, pull your belly button back toward your spine, sitting tall with your shoulders down. Begin to roll down one vertebra at a time until you reach your desired level of abdominal challenge. Exhale to pull the bands back to row, pinching your shoulder blades and keeping your elbows high. Complete four sets of 12 repetitions for a full set!

2. Squat Lateral Kick

(Minute 1:00 of video)

This exercise will have you working multiple lower-body muscles all at the same time! Step on the band with both feet, keeping your legs about hip-width apart. While pulling the bands up to your shoulders, pinch your shoulder blades and draw in your abs as you lower down into a squat. On the way up, kick one leg to the side while keeping the other leg straight. Alternate each side for a total of 10 repetitions each side, four times.

3. Resistance Band Push-Up

This exercise is great if you’re looking to take your push-ups to the next level. If you’re a beginner, don’t go right into push-ups, instead, start with slow push-up negatives with the band. To get into this exercise properly, loop the band behind your back and under your arms, holding the band with palms up. Increase or decrease resistance by holding the band farther away from the handles. Drop into a push-up position, and slowly lower down until you can’t hold the resistance any longer. Remember to keep your abs drawn in and tight and your glutes squeezed for proper positioning and injury prevention. If you’re ready to take it to a set of full push-ups, complete four sets of 8-10 pushups for a full set.

4. Band Side Plank Pulse

(Minute 0:50 of video)

You’ll work your obliques, back and shoulders with this exercise. Get into a side plank with your elbow on the ground and feet stacked. Looping one handle around your thumb on the side that’s on the ground, pull the other end of the band in an upward row, pinching your shoulder blades to keep the band static. Slowly dip your hip to the ground, and repeat for four sets of 10 repetitions on each side.

5. Single Side Bicep Curl

(Minute 5:30 of video)

This exercise is not only a great workout for your arms, but also your lower body and balance! Single side exercises help build balance by forcing you to use your core to stay in position. Stepping on one side of the band, grab the other handle with your hand on that same side. Keeping your shoulders parallel with the ground, curl the band with your bicep for 10-12 reps. Complete this exercise four times on each side!

6. Tricep Press Back

This exercise focuses on building your tricep strength. Stepping on your band with both feet, hold the band just below the handle on each side. For greater resistance, hold the band farther away from your handles. Keeping your elbows pinned to the sides of your ribcage, press the bands back. Remember to keep your neck in a neutral position and chin perpendicular to your chest. Complete four sets of 10-12 repetitions for a full set!


Mandy Gragg is a New York City-based certified personal trainer and an active fashion and beauty blogger. She shares her fitness, fashion, and skincare tips on her blog Haute Unofficial. Follow her sporty adventure on Instagram for more fitness, beauty, and active fashion inspo.