15 Exercises Anyone Can Do at Home With Resistance Bands

Let’s face it. Sometimes, the idea of going to the gym and lifting weights doesn’t sound appealing. But what if you want to exercise and stay fit, just not at the gym?

We have two words for you: resistance bands. 

Resistance bands, or exercise bands, are elastic bands that come in a variety of sizes, strengths and lengths. They act as an external resistance as you do full-body exercises. 

One of the appeals of using this fitness tool is how portable they are. You can take them just about anywhere, and you can even tuck them away in your handbag. Plus, they are generally easy to use with minimal instructions. 

Since you can choose the strength that’s right for you, resistance bands are appropriate for all fitness levels. However, Dr. Suzanne Martin, a physical therapist, says to make sure you’re using good body mechanics and the band that fits your level. “Exercise bands do require some thought in how you are using them,” she tells SheKnows. 

“The resistance level of the band is not only by color indication, which varies by brand but also how tight you hold the band from stable point to moving point — the distance you hold the band from the stable point,” she adds. 

We asked the experts to share a few of their favorite exercises you can do at home with resistance bands. Here are 15 moves that will challenge, strengthen and tone your entire body. 

1
/15:
Abdominals

1/15
:Abdominals

2
/15:
Band Sprints

2/15
:Band Sprints

3
/15:
Band Split Squat With Lateral Shoulder Fly

3/15
:Band Split Squat With Lateral Shoulder Fly

4
/15:
Band Squats

4/15
:Band Squats

5
/15:
Band Squatted Rows

5/15
:Band Squatted Rows

6
/15:
Hamstrings

6/15
:Hamstrings

7
/15:
Inner Thigh Stretch

7/15
:Inner Thigh Stretch

8
/15:
Lats & Delts

8/15
:Lats & Delts

9
/15:
Outer Thigh Stretch

9/15
:Outer Thigh Stretch

10
/15:
Pectorals

10/15
:Pectorals

11
/15:
Quads

11/15
:Quads

12
/15:
Rhomboids & Delts

12/15
:Rhomboids & Delts

13
/15:
Thrusters

13/15
:Thrusters

14
/15:
Tricep Kickback

14/15
:Tricep Kickback

15
/15:
Bicep Curl

15/15
:Bicep Curl

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