7 Resistance Band Exercises to Burn Fat and Build Muscle

We love our resistance bands! They are one of the few pieces of equipment that are effective yet compact enough to keep at home. Not to mention they are incredibly versatile! While everyone would love to have a full set of Olympic dumbbells or a universal cable machine, that’s not exactly practical. Which is why resistance bands are so great.

These resistance band exercises bring your at-home workouts to whole new levels. By adding resistance, you’re providing more of a challenge to your muscles. Additionally, activating large muscle groups, such as the ones along your thigh, burns a high amount of calories in a short period of time. With these 7 resistance band exercises you can burn fat and build muscle.

1. Lateral Band Walk

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This move is great for burning calories because it activates large muscles along your legs and core. Take about five steps to one side before switching directions.

2. Bent-Over One-Arm Row

Rows target your back. Although you can perform rows with many different types of equipments, we love doing them with resistance bands because it makes the move feel more like a bodyweight exercise. It makes it feel more dynamic.

3. Glute Bridge

Bridges are some of the best moves to tone your booty because they isolate the glute muscle rather than working the entire leg. Resistance bands bring the move to a new level.

4. Clam

This simple exercise tones your glutes, thighs, and abs, while it strengthens your knees.

5. Donkey Kicks

Donkey kicks are a relatively simple glute exercise, but you can make them a little bit harder by adding some resistance. This makes your glutes and hamstrings work harder.

6. Leg Lift with Reach

Leg Lifts will work the outer part of your thigh, and adding the reaching motion makes this a full body exercise. You’ll work your legs, abs, and shoulders.

7. Leg Raise with Hip Abduction

It’s difficult to do hip abductions without a machine, but resistance bands make it possible. This combo leg raise and hip abduction works your abs as well.

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