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Have you ever wondered how simple it could be to get a little fitter? You do not need technological marvels strapped to every part of your body straining under heavyweights on hand. All you need is to push your body a little bit further than it’s used to being pushed and one of the excellent ways to do that is to pull a stretchy bit of elastic in different directions. The resistance bands are really cheap and effective for many different types of workouts and probably far more useful and effective than you even think. The resistance bands are really a great tool for increasing strength and adding some muscle.

You can use resistance bands for fast-paced exercises if you want to improve your cardiovascular fitness or burn boatloads of calories. The bands are the most portable form of fitness equipment. It can be easily used in home gyms and can also be carried while traveling. You can pack the bands in your luggage and you can slip in a workout in a hotel room just as easily as you would in your own front room. However, if you have never used resistance bands and you are not sure which workout you should be done with resistance bands then we are going to help you with a list of workouts that you add to your routine to get the best results quickly. The total workout should take no more than 15 minutes.

Types of Resistance Bands for Workout

All the resistance bands work in the same way but they are not all the same. There are looped bands, various sizes, and strengths, or a simple straight band that has two ends. Often the latter will have handles to make them easier to hold. The color of a band is usually a clue to how strong it is: blacks and blues tend to offer greater resistance than reds and greens, which in turn are tougher than yellows. However, this is not always the case, so do check you’re buying something that’s appropriate for your fitness level.

In the workout below, two types of bands are used. A small looped band is good for stepping into and placing just above or below your knees for moves like the glute bridge, while you’ll need a larger looped band that can go around your shoulders while you stand on it for exercises like squats.

Best Resistance Band Workouts

One-arm biceps curl

You need to stand with feet shoulder-width apart with both feet on the band. Hold the band with one hand and hold it with your arm down at your side and palm facing forwards. Then, bend at the elbow and lift your arm toward your shoulders until you get a good biceps contraction. Now, lower slowly back to the start. Once reps on one arm are done then switch.

Front squat

You need to stand on the band with your feet slightly wider than shoulder-width apart and bring the top of the band up to rest on the front of your shoulders. Lower into a squat, with your chest up and your knees over your toes. Then push up to the starting position.

Side-lying hip abduction

Lie on your side with your hips and knees bent at 90° and the resistance band looped just above your knees. Raise the upper leg to pull your knees apart while contracting your glutes for two to three seconds, then slowly return to the starting position.


So, above are the workouts which can help you to get your full body in nice shape and it is also going to increase your strength. Try all the workouts and become more fit.

Author's Bio: 

Hi, I am Maria McCarthy! I am 27 years old live in Cork, Ireland. I love hiking, traveling, and outdoor activities.