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10 Resistance Band Exercises to Tone and Tighten

by
author image Collette Stohler
Collette Stohler is the creative director and co-founder of the travel blog, Roamaroo. The Ivy-league educated world traveler was an All-American Track and Field athlete and Olympic trials qualifier in Olympic Weightlifting. She attended the University of Pennsylvania and received a master's degree from the University of Miami.

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10 Resistance Band Exercises to Tone and Tighten
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Variety is the spice of life and the key to succeeding in your workouts. So whether you’re a beginner or an advanced athlete, resistance bands are the perfect piece of equipment. Adding bands into your workout will constantly keep your muscles guessing and your body changing. These lightweight, portable, fat-blasting bands can be taken anywhere. The following exercises will give you a full-body burn and help you escape the boredom of your regular workout routine. So get ready for the top 10 resistance band exercises.

1. Good Mornings
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1 GOOD MORNINGS

Place the band underneath your feet and stand with your feet shoulder-width apart. Squat down and place the band around the back of your neck and hold the band in both hands at shoulder level so it doesn’t compress your neck. Straighten your legs and stand up from your squat. Hinging at the hips while keeping a flat back, bend forward so that you feel tension in the hamstrings. As you stand back up, squeeze your glutes.

Related: The Top 15 Moves to Tone Your Glutes

2. Overhead Press
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2 OVERHEAD PRESS

Place the band underneath your feet and stand with your feet shoulder-width apart. Lower down into a squat to pick up the band with both hands. Bring your hands to your shoulders and stand up from your squat. Once standing, engage your core and drive your arms up to the sky so that your hands are directly over your shoulders. Lower back down slowly to shoulder level and repeat.

Related: 10 Compound Moves for Greater Pump in Less Time

3. Pull-Aparts
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3 PULL-APARTS

Stand with your feet shoulder-width apart. Double the band so that it is four bands thick. With your palms facing up, pull the band out and to the sides of your body at chest level. Make sure to keep your core tight as you slowly let the band come back in. You should really feel this in your chest and upper back.

Related: 12 Cable-Machine Moves That Build Muscle and Torch Calories

4. Single-Leg Romanian Deadlift
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4 SINGLE-LEG ROMANIAN DEADLIFT

Loop the band around the bottom of a sturdy pole so that it’s tight in a knot and will stay put. Grab the band with your left hand. Stand on your right foot so that you feel tension on the band when you’re standing at the top. While hinging at the hip, slowly bend forward while keeping your hips level. Unlike a normal Romanian deadlift, this will get easier as you bend forward. As you stand back up, squeeze the glutes and abs to gain control and stand back up. Repeat on the opposite side.

Related: 8 Unilateral Exercises to Challenge Your Balance

5. Side-Stepping Lunge
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5 SIDE-STEPPING LUNGE

Place the band underneath your feet and stand with your feet shoulder-width apart. Twist the band and hold the upper edge at chest level so that the band is in an X shape. Pull the band apart with your hands so tension is created in the hip flexors. Lower down into a quarter squat and step out to the side. Be sure to keep your glutes and core engaged. Step together. You can either continue walking in one direction and switch sides when you get to the end of the room or alternate sides with each rep.

Related: 10 Body-Sculpting Exercises You Can Do While Watching TV

6. Upright Row
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6 UPRIGHT ROW

Place the band underneath your feet and stand with your feet a little wider than shoulder-width apart. Place the band in your hands and raise your elbows to the sky while keeping your hands close your body. Your elbows should rise higher than your shoulders. Slowly lower back down and repeat.

Related: 10 Body Fat Burning Moves

7. Seated Triceps Extension
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7 SEATED TRICEPS EXTENSION

Take a seat on the ground (finally!) and wrap the band around your feet. The other side of the band should be behind you so that you’re inside of the circle. Lean slightly forward, engaging the abs, and grab the sides of the band. With palms facing your body and elbows in line with your shoulders, extend your hands back so that you feel it in your triceps. Slowly lower back to the start and repeat.

Related: The Ultimate Workout for Sexy, Sculpted Arms

8. Hip Thrusts
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8 HIP THRUSTS

Loop the band around a sturdy pole so that it stays put. Place a mat on the ground and kneel inside of the loop facing away from the pole so that there is tension on the band. Squeezing the glutes, thrust your hips forward with control until you’re fully extended. Slowly lower back to the start. Keep your core tight throughout the exercise.

Related: 13 Exercises Every Man Should Do to Improve His Sex Life

9. Sprints
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9 SPRINTS

You don’t need 100 yards of space to be able to sprint. Simply loop the band around a sturdy pole so that it’s tight in a knot. The knot should be at hip level. Stand on the inside the band and set the band at your hips. Stand far enough away so that there is tension on the band. Lean into the band and drive your knees up, alternating quickly. Pump your arms as though you are sprinting in place. The band will keep you in place, but you’ll feel like you’re putting in the work to sprint forward.

Related: One Simple Change That Will Maximize Your Fat Loss

10. Squat Jumps
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10 SQUAT JUMPS

Loop the band around a sturdy pole so that it’s tight in a knot and will stay put. The knot should be at hip level. Stand on the inside of the band and set the band at your hips. Stand far enough away so that there is tension on the band. Lower down into a squat and explode up and away from the pole. Land with knees slightly bent before descending into a squat for the next rep.

Related: Top 15 CrossFit Body-Weight Exercises You Can Do at Home

Print or Pin This Article
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PRINT OR PIN THIS ARTICLE

Click the link below for a printable version of the "10 Resistance Band Exercises to Tone and Tighten."

Related: CLICK HERE for the printable version.

What Do YOU Think?
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WHAT DO YOU THINK?

One band, so many fat-blasting exercises! All of these exercises can be done in a 6'-by-6' space. Which exercise was your favorite? Which did you find the most challenging? What are other exercises you like to perform with bands? Share your thoughts, suggestions and questions in the comments section below!

Related: 11 Body-Rocking BOSU Ball Exercises

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