How to Use Resistance Band Exercises to Step Up Your Fitness Game

Pump it up with bands!

Pump it up with some bands! Bands are a great tool for bringing your workout to the next level. They offer extra resistance in workouts where dumbbells or other weights just aren’t practical. In certain moves, resistance bands can intensify your workout and challenge your muscles more than your body weight would. Below, we’ve got a full-body fat-burning workout using resistance band exercises.

The resistance band exercises are the lateral walk, seated rows, side lunges, and knee expanders, which are like a thigh abductor machine at home. When you do these moves, you should feel the resistance from the bands while maintaining full control over each movement. If the move is too easy, you might need a smaller or tighter band. If the band is snapping you around, you might need to start with less resistance and gradually work your way up as your muscles become stronger.

There are many resistance band options available online. They’re usually made of a stretchy flexible material and come in either a flat design or as a loop. The flat bands can be tied into a loop around your legs when needed. Choose the band that works best for you.

Here are some options:

You can complete the following workout with either the loops or the flat resistance bands. Whichever you choose, the important part is that you’re comfortable and feel secure during the exercises.

Follow the workout below and let us know in the comments how you fared with resistance bands.

What You’ll Need: a set of resistance bands, and an optional mat or towel to lay on the floor.

What to Do: Complete the exercises in order. Rest for 60 seconds and repeat.

Beginners: 2 rounds
Intermediate: 3 rounds
Advanced: 4 rounds

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.


20 Lateral Walk with Resistance Bands (10 each side)
25 Squats
15 Resistance Band Seated Rows
10 Push Ups
20 Alternating Side Lunges with Resistance Bands (10 each side)
15 Knee Expanders

Lateral Walk with Resistance Bands


Resistance Band Seated Rows

Push Ups

Alternating Side Lunges with Resistance Bands

Knee Expanders with Resistance Bands

Also, be sure to follow us on Facebook and Pinterest for more workouts.

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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