Resistance Band Exercises

Top 5 Resistance Band Exercises for Weight Loss

Resistance bands have become very popular in the past years, as they are affordable pieces of equipment and they can help you work out in an effective way. A resistance band can be stored anywhere, it is easy to use and there is a variety of exercises that you can do with it. More than that, you can accelerate the weight loss process thanks to the band’s ability to help you burn fat and strengthen your muscles.

The only two things that you will need to start with are a good resistance band that you are comfortable working out with and an interval timer. Then, you will need to find some time to exercise every day. Be ready to look awesome with the five exercises below:

1. The bicycle ab exercise

To perform this exercise you will have to sit on the floor, place the resistance band underneath your feet and lie on your back. Lift your feet up in the air, forming a 45-degree angle, while holding the band with your hands. Form a bicep curl with your arms and try to maintain your upper back off the floor. Next, all you have to do is to bend your knees towards you, imitating a bicycle motion by alternating legs.

bicycle ab exercise

2. Outer thighs

Start by placing the resistance band under your feet while being laid down completely on your back. Lift your legs until your body forms a 90-degree angle. Hold the band with one hand placed near your abs and the other one right above your knees. Then, simply open your legs out and bring them back together.

Band Outer thighs

3. Front and side arm raise

Unlike the previous two exercises, this one must be performed standing. Place the resistance band underneath your feet and hold it with both your hands. Maintain your knees and elbows slightly bent and your legs separated. Then, lift your arms up at the same time, first to the front and then to the sides. Repeat this exercise as many times as you can to build nice, slim arms.

Band front and side arm raise

4. Squat leg raise

From a standing position, place the band under your separated feet, bend your knees just a little bit and then keep your hand on your hips. Squat and form a 90-degree angle while maintaining a straight back. When coming back to the standing position, raise one of the legs to the side and then squat back. Repeat the same with the other leg.

Band squat leg raise

5. Bicep curls

Step on to your resistance band, just like you did for the previous exercises. Keep your chest out, your back straight and your knees slightly bent. Your fists should be facing outwards. While holding the resistance band, do simple bicep curls by lifting your fists towards the shoulders.

Do these 5 resistance band exercises at least three times per week if you want to lose weight fast and efficiently. Do not forget to combine these exercises with cardio exercises, a balanced diet and healthy sleep hours. Also, drink lots of water to maintain your body hydrated.

Band bicep curls


Top 5 Resistance Band Exercises for Weight Loss
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