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Learn about different types, resistance levels, and workout tips."/><meta name="keywords" content="resistance band exercises"/><meta name="k1" content="fitness"/><meta name="k2" content="weightmanagement"/><meta name="ROBOTS" content="NOODP"/><meta name="sailthru.image.thumb" content="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/10/woman-stretching-resistance-band-732x5490-thumbnail-732x549.jpg"/><meta name="sailthru.tags" content="cat_fitness,cat_update,tag_exercises,tag_physical-therapy,tag_quick-workouts,tag_resistance-band-exercises,tag_strength-training,tag_total-body-exercises,k1_fitness,k2_weightmanagement"/><meta name="article:published_time" content="2015-02-13T13:18:51.000Z"/><meta name="article:author" content="Kellie Davis"/><meta property="og:title" content="33 Resistance Band Exercises You Can Do Literally Anywhere"/><meta property="og:description" content="No free weights? No worries. 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In addition to writing, Davis helps women all over the world achieve optimum health as a fitness and nutrition coach.</p>\n"},"avatar":{"title":"","src":""}}],"medicalReviewers":[{"id":5479,"name":{"display":"Jennifer Mathe, MS, CSCS, NATA-BOC","first":"Jennifer","last":"Mathe, MS, CSCS, NATA-BOC"},"userLogin":"jmathe","links":{"website":"http://www.teamone10.com","facebook":"https://www.facebook.com/One10Performance","linkedin":"","twitter":"https://twitter.com/One10_Endurance","instagram":"https://www.instagram.com/one10_performance/","tiktok":""},"link":"/reviewers/jennifer-mathe-ms-cscs-nata-boc","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"<p><em>This individual is no longer a medical reviewer in our network. The credentials and contact information reflected here may not be current.</em></p>\n<p><span style=\"font-weight: 400;\">Jennifer Mathe is an endurance sport coach located in Northern California. She uses her education in exercise physiology and sports performance, along with more than 25 years of experience coaching a variety of sports, to guide athletes both in person and remotely in achieving their goals. Her expertises are endurance sport performance, injury prevention, and return to sport post-injury.</span></p>\n<p><strong>Education</strong></p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">University of California, Davis, BS</span></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">California State University, Sacramento, MS</span></li>\n</ul>\n<p><strong>Certifications</strong></p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certified Athletic Trainer – NATABOC</span></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certified Strength & Conditioning Specialist – NSCA</span></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certified Triathlon Coach – USAT & IRONMAN</span></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certified Cycling Coach – USAC</span></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certified Running Coach – USATF & RRCA</span></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certified Swimming Coach – ASCA</span></li>\n</ul>\n<p><strong>Professional Accomplishments</strong></p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Owner and head coach of One10 Performance, an endurance coaching resource for athletes of all ages and abilities</span></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coached multiple athletes to National and World Championship qualification</span></li>\n</ul>\n<p><strong>Affiliations</strong></p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https://nam02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fbocatc.org%2F&data=04%7C01%7Cmed.review%40healthline.com%7Cb13cd361488943b271c808d97a34e0ac%7C4289d6102cfd46218c9644a1518ddb0a%7C0%7C0%7C637675191293813359%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C2000&sdata=U%2BPT%2BGziy%2BXWJCmlw9zCdaiGAZYj9jtCgwqMS82HCEA%3D&reserved=0\"><span style=\"font-weight: 400;\">National Athletic Trainers Association (NATABOC)</span></a></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https://nam02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fwww.nsca.com%2F&data=04%7C01%7Cmed.review%40healthline.com%7Cb13cd361488943b271c808d97a34e0ac%7C4289d6102cfd46218c9644a1518ddb0a%7C0%7C0%7C637675191293823351%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C2000&sdata=66%2BeMUOuoVEaL%2BTsAN4ob647lRiD%2FWJ50mVxyg3T6TA%3D&reserved=0\"><span style=\"font-weight: 400;\">National Strength & Conditioning Association (NSCA)</span></a></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https://nam02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fwww.teamusa.org%2Fusa-triathlon&data=04%7C01%7Cmed.review%40healthline.com%7Cb13cd361488943b271c808d97a34e0ac%7C4289d6102cfd46218c9644a1518ddb0a%7C0%7C0%7C637675191293833347%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C2000&sdata=o3pGTCiOutyG%2BBcNKo12KgINUBZ1LqggHS0eyjMcJgY%3D&reserved=0\"><span style=\"font-weight: 400;\">USA Triathlon</span></a></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https://nam02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fu.ironman.com%2Fcourses%2Fironman-coaching-certification&data=04%7C01%7Cmed.review%40healthline.com%7Cb13cd361488943b271c808d97a34e0ac%7C4289d6102cfd46218c9644a1518ddb0a%7C0%7C0%7C637675191293833347%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C2000&sdata=mCoVpyw2lhzzcY10ZOISr3zBkVw8r3Oal4xu0voa7%2Bw%3D&reserved=0\"><span style=\"font-weight: 400;\">IRONMAN</span></a></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https://nam02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fusacycling.org%2F&data=04%7C01%7Cmed.review%40healthline.com%7Cb13cd361488943b271c808d97a34e0ac%7C4289d6102cfd46218c9644a1518ddb0a%7C0%7C0%7C637675191293843344%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C2000&sdata=ak%2Bsv69zCrYiZY8YbaCHVA8dm04ahF4%2BFUbNmBx2Ccw%3D&reserved=0\"><span style=\"font-weight: 400;\">USA Cycling</span></a></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https://nam02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fwww.usatf.org%2F&data=04%7C01%7Cmed.review%40healthline.com%7Cb13cd361488943b271c808d97a34e0ac%7C4289d6102cfd46218c9644a1518ddb0a%7C0%7C0%7C637675191293853337%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C2000&sdata=z0o2QXWLmzUdiRNR9qABGQfjQ8XI6MKOUyKsPl%2FuizA%3D&reserved=0\"><span style=\"font-weight: 400;\">USA Track & Field</span></a></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https://nam02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fwww.rrca.org%2F&data=04%7C01%7Cmed.review%40healthline.com%7Cb13cd361488943b271c808d97a34e0ac%7C4289d6102cfd46218c9644a1518ddb0a%7C0%7C0%7C637675191293853337%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C2000&sdata=glPdKJAvus%2FseXD82X2JPQcDY8Ea%2FCDHUAsHBaDKB08%3D&reserved=0\"><span style=\"font-weight: 400;\">Road Runners Club of America (RRCA)</span></a></li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https://nam02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fswimmingcoach.org%2F&data=04%7C01%7Cmed.review%40healthline.com%7Cb13cd361488943b271c808d97a34e0ac%7C4289d6102cfd46218c9644a1518ddb0a%7C0%7C0%7C637675191293863331%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C2000&sdata=8AmQ8OWoVnxo6%2BXynu23%2F8qoQU%2FFuc62YxxN9VImO1I%3D&reserved=0\"><span style=\"font-weight: 400;\">American Swimming Coaches Association (ASCA)</span></a></li>\n</ul>\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/2022/01/Jennifer-Mathe-500x500-Bio.png"}}],"id":"gr-641639","updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."],"editor":"Samantha 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data-empty="true" class="css-1j2d96m"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="dlb1__slot" data-adbridg-ad-class="dlb1" data-ad="true" class="css-1jpwf16"></div></div></aside></div><aside data-testid="mobile-leaderboard" class="css-pdceuf"><div class="css-11egx89"><button class="icon-hl-close-thick css-1pyovmj"></button><div data-empty="true" class="css-1fteite"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="mlb1__slot" data-adbridg-ad-class="mlb1" data-ad="true" class="css-bcus5s"></div></div></div></aside><div data-placement="subheader"></div><div><div class="css-m260rd"><div data-article-body="0" class="css-cyl08g"><div class="css-z468a2"><h1>33 Resistance Band Exercises You Can Do Literally Anywhere</h1><div data-preamp="social-proof-lessons"></div><div data-testid="byline"><section data-testid="byline" class="css-1x96gnc"><div class="css-1q67gt9"><div class="css-xc63cd"><img src="//i0.wp.com/post.greatist.com/wp-content/uploads/2022/01/Jennifer-Mathe-500x500-Bio.png?w=105&h=105" alt=""/></div></div><div><span><span>Medically reviewed by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/reviewers/jennifer-mathe-ms-cscs-nata-boc">Jennifer Mathe, MS, CSCS, NATA-BOC</a></span></span> — <span><span><span><span>Written by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/authors/kellie-davis">Kellie Davis</a></span></span></span></span> — <span> Updated on September 12, 2024</span></div></section></div><div><nav class="css-wp9hsz fontFamily fontWeight" id="tab-bar-0" data-testid="tab-bar"><ul class="css-wy0i0w"><li class="css-1vh45o5"><a href="#legs-and-glutes" class="css-gtedhd">Legs and glutes</a></li><li class="css-1vh45o5"><a href="#arms" class="css-gtedhd">Arms</a></li><li class="css-1vh45o5"><a href="#abs" class="css-gtedhd">Abs</a></li><li class="css-1vh45o5"><a href="#back" class="css-gtedhd">Back</a></li><li class="css-1vh45o5"><a href="#chest" class="css-gtedhd">Chest</a></li><li class="css-1vh45o5"><a href="#shoulders" class="css-gtedhd">Shoulders</a></li><li class="css-1vh45o5"><a href="#the-workout" class="css-gtedhd">The workout</a></li></ul></nav><article class="article-body css-d2znx6 undefined"><div data-testid="tabbed-article-section" class="css-12va8w7"><span style="font-size:0;line-height:0"></span><span style="font-size:0;line-height:0"></span><div><div><p class="css-1rj5f61">Discover the ultimate guide to resistance band exercises that might transform your fitness routine. From leg day to arm workouts, these versatile bands may help you build strength and flexibility anywhere, anytime.</p></div></div><div><p>Rock out with the band! <a href="https://greatist.com/fitness/resistance-band-chest-workout" class="content-link css-q7lbnd">Resistance bands</a> are a great addition to any strength training routine or rehabilitation program. They come in a variety of sizes, lengths, and resistance levels.</p></div><div><div data-preamp="serena-chatbot"></div></div><div><p>They’re also portable and easy to store, so they’re perfect for home use, hotel workouts, or making the most of a small space at the gym.</p></div><div><p>Just like <a href="https://greatist.com/fitness/30-dumbbell-exercises-missing-from-your-routine-041912/" class="content-link css-q7lbnd">free weights</a>, exercise bands come in a range of resistance levels, from highly stretchable to heavy-duty strength.</p></div><div><p>The most common types of bands are tube bands with handles, loop bands, and therapy bands. If you’re in doubt, a fitness professional can help determine which band is right for you, depending on your fitness level and your specific workout plan.</p></div><div><p>For most exercises, try aiming for 2 to 3 sets of 8 to 25 reps per exercise. Ready, set, stre-e-e-etch!</p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline2__slot" data-adbridg-ad-class="inline2__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div data-testid="tabbed-article-section" class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="legs-and-glutes">Lower-body exercises</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Never skip leg day…</p></div><div><h3>1. Front squat</h3></div><div><p>Your butt, both sides of your thigh, and hamstrings are going to thank you for this one (after they stop burning). Front <a href="https://greatist.com/fitness/perfect-squat" class="content-link css-q7lbnd">squats</a> can also provide a strength boost to your groin, hip flexors, and calves.</p></div><div><div><figure class="css-9tw2gq"><span class="css-rwmw5v"><span class="css-12c4ufd"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Squat.gif 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Squat.gif 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Squat.gif 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Squat.gif" alt="" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FSquat.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Squat.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Stand on the band with your feet slightly wider than shoulder width.</li><li>Holding a handle in each hand, bring the top of the band over each shoulder. If the band is too long, secure it in place by crossing your arms at your chest.</li><li>Lower as if you’re sitting down into a chair. Keep your chest up, <a href="https://greatist.com/fitness/abs-workout-7-minute-no-equipment-core-workout" class="content-link css-q7lbnd">abs</a> firm, and feet flat.</li><li>Rise back up to the starting position.</li><li>Repeat for 8–12 reps.</li></ol></div><div><h3>2. Leg extension</h3></div><div><p>Kick it up a notch with this <a href="https://www.youtube.com/watch?v=Nt3CMsVgKZU" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">quad builder</a>.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Vastus_Medialis_Exercises_to_Stabilize_the_Knee_Leg_Extension_Correction.gif 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Vastus_Medialis_Exercises_to_Stabilize_the_Knee_Leg_Extension_Correction.gif 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Vastus_Medialis_Exercises_to_Stabilize_the_Knee_Leg_Extension_Correction.gif 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Vastus_Medialis_Exercises_to_Stabilize_the_Knee_Leg_Extension_Correction.gif" alt="" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_Vastus_Medialis_Exercises_to_Stabilize_the_Knee_Leg_Extension_Correction.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Vastus_Medialis_Exercises_to_Stabilize_the_Knee_Leg_Extension_Correction.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Amy Crandall</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Anchor a loop band in a low position on a support (like an incline bench), looping the other end around your <a href="https://greatist.com/fitness/ankle-weights-benefits" class="content-link css-q7lbnd">ankle</a> with the band positioned behind you.</li><li>While seated, step away from the anchor to create tension on the band, and position your feet hip-width apart. </li><li>Shift your weight to your left foot and lift your right <a href="https://greatist.com/health/leg-workouts-at-home" class="content-link css-q7lbnd">leg</a> from the floor.</li><li>Extend your knee until it straightens out in front of you.</li><li>Slowly return to the starting position.</li><li>Repeat for 8–12 reps before switching legs.</li></ol></div><div><h3>3. Prone (lying) leg curl</h3></div><div><p>This one goes out to your hamstrings.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_How_To_Design_a_Leg_Workout_Using_the_15_Best_Exercises_Leg_Curl.gif 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_How_To_Design_a_Leg_Workout_Using_the_15_Best_Exercises_Leg_Curl.gif 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_How_To_Design_a_Leg_Workout_Using_the_15_Best_Exercises_Leg_Curl.gif 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_How_To_Design_a_Leg_Workout_Using_the_15_Best_Exercises_Leg_Curl.gif" alt="" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_How_To_Design_a_Leg_Workout_Using_the_15_Best_Exercises_Leg_Curl.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_How_To_Design_a_Leg_Workout_Using_the_15_Best_Exercises_Leg_Curl.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Gifs by Active Body. Creative Mind.</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Lie facedown and loop a band around your right ankle, anchoring to a stable object close to the floor for support.</li><li>Scoot away from the anchor to create tension.</li><li>Tighten your <a href="https://greatist.com/move/plank-variations-for-core-strength" class="content-link css-q7lbnd">core</a> and bend your leg at your knee, bringing your heel toward your glutes as far as you can comfortably go.</li><li>Slowly return your leg to the starting position.</li><li>Repeat for 10–15 reps, then switch sides.</li></ol></div><div><h3>4. Glute bridge</h3></div><div><p>Salute <a href="https://greatist.com/fitness/bret-contreras-booty-building-moves" class="content-link css-q7lbnd">your glutes</a>!</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_5_Quick_Resistance_Band_Workouts_From_Top_Trainers_Banded_Glute_Bridge_2.gif 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_5_Quick_Resistance_Band_Workouts_From_Top_Trainers_Banded_Glute_Bridge_2.gif 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_5_Quick_Resistance_Band_Workouts_From_Top_Trainers_Banded_Glute_Bridge_2.gif 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_5_Quick_Resistance_Band_Workouts_From_Top_Trainers_Banded_Glute_Bridge_2.gif" alt="banded glute bridge" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2F400x400_5_Quick_Resistance_Band_Workouts_From_Top_Trainers_Banded_Glute_Bridge_2.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_5_Quick_Resistance_Band_Workouts_From_Top_Trainers_Banded_Glute_Bridge_2.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Gifs by Active Body. Creative Mind.</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Tie a band around your legs right above your knees.</li><li>Lie faceup with your feet on the floor, bending your knees to 90 degrees.</li><li>Raise your hips by contracting your glutes and applying gentle pressure outward against the band until your shoulders, <a href="https://greatist.com/fitness/how-to-stretch-hips" class="content-link css-q7lbnd">hips</a>, and knees align.</li><li>Repeat 15–20 reps.</li></ol></div><div><h3>5. Standing adduction</h3></div><div><p>For boosting your hips, groin, and inner thigh, the adductor movement stands tall.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.01.StandingAdductor.gif 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.01.StandingAdductor.gif 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.01.StandingAdductor.gif 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.01.StandingAdductor.gif" alt="standing adductor" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-06.01.StandingAdductor.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.01.StandingAdductor.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Gifs by Dima Bazak</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Anchor a <a href="https://greatist.com/fitness/best-resistance-bands" class="content-link css-q7lbnd">loop band</a> at ankle height to a support and stand with your right side facing the support, wrapping the free end around your right (outer) ankle.</li><li>Stand perpendicular to the band and step away from the support to create some tension. </li><li>From a wide stance, get into a <a href="https://greatist.com/move/squat-variations-you-need-to-know" class="content-link css-q7lbnd">quarter squat</a>.</li><li>Pull your right leg in toward your left, working against the resistance.</li><li>Slowly return to the starting position. Repeat for 12–15 reps before switching sides.</li></ol></div><div><h3>6. Clamshell</h3></div><div><p>Loosen up your external hip rotators and improve your movement and flexibility — after all, this Lizzo & Missy Elliott tune isn’t going to dance to itself.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.02.SupinatedClamshell.gif 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.02.SupinatedClamshell.gif 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.02.SupinatedClamshell.gif 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.02.SupinatedClamshell.gif" alt="clamshell exercise" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-06.02.SupinatedClamshell.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.02.SupinatedClamshell.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Gifs by Dima Bazak</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Loop a band around your legs just above your <a href="https://greatist.com/move/knee-pain-relief" class="content-link css-q7lbnd">knees</a>.</li><li>Lie on your side with your hips and knees flexed to 90 degrees.</li><li>Keeping your feet together, pull your knees away from each other while contracting your glutes for 2–3 seconds. </li><li>Slowly return to the starting position.</li><li>Repeat, aiming for 10–12 reps.</li></ol></div><div><h3>7. <a href="https://www.youtube.com/watch?v=ak-LQboTk24" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">Plantar flexion</a></h3></div><div><p>Improving your ankle flexibility might not be on the top of your to-do list, but if you keep them limber, they’ll give you fewer problems further down the line.</p></div><div><p>Even better news: You can take a load off for this one.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Ankle_Mobility_Ankle_Flexion_Plantar.gif 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Ankle_Mobility_Ankle_Flexion_Plantar.gif 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Ankle_Mobility_Ankle_Flexion_Plantar.gif 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Ankle_Mobility_Ankle_Flexion_Plantar.gif" alt="" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_Ankle_Mobility_Ankle_Flexion_Plantar.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Ankle_Mobility_Ankle_Flexion_Plantar.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Active Body Creative Mind</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Sit on the floor with one leg straight out in front of you, one bent.</li><li>Hold both ends of a resistance band, wrapping the middle around the ball of your foot. </li><li>Sit up straight and flex your foot forward by pointing your toes away from you.</li><li>In a controlled movement, bring your <a href="https://greatist.com/fitness/best-foot-stretches-for-runners" class="content-link css-q7lbnd">toes back up</a>, flexing them toward your knee as far as it’s comfortable. </li><li>Slowly return to the starting position.</li><li>Do 10–12 reps on each side.</li></ol></div><div><h3>8. Lateral band walk</h3></div><div><p>Don’t sidestep these side steps!</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-Banded-Walk.gif 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-Banded-Walk.gif 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-Banded-Walk.gif 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-Banded-Walk.gif" alt="" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2FGRT-Banded-Walk.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-Banded-Walk.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Active Body Creative Mind</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Step into a loop band or tie a therapy band around your lower legs, just above your ankles.</li><li>Place your feet shoulder-width apart to create tension on the band. </li><li>Start in a <a href="https://greatist.com/fitness/should-i-squat-deep" class="content-link css-q7lbnd">half-squat</a> position.</li><li>Shift your weight to your left, stepping sideways with your right leg. Move your standing leg slightly in, but keep the band taut.</li><li>Take 8–10 steps before heading back the other way.</li></ol></div><div><h3>9. Standing abduction</h3></div><div><p>This one’s a bit of a <a href="https://greatist.com/fitness/balance-exercises" class="content-link css-q7lbnd">balancing act</a>. It’s great for your glutes, though.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Standing_Leg_Abductions.gif 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Standing_Leg_Abductions.gif 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Standing_Leg_Abductions.gif 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Standing_Leg_Abductions.gif" alt="" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Standing_Leg_Abductions.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Standing_Leg_Abductions.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Gifs by Active Body. Creative Mind.</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Wrap a loop band around your legs at ankle height.</li><li>Lift your working leg, slowly bringing your foot out to the side. Keep your foot pointed forward and lead with your heel to engage your glutes.</li><li>If you <a href="https://greatist.com/fitness/balance-exercises" class="content-link css-q7lbnd">feel wobbly</a>, grab a support (like the wall or the back of a chair). </li><li>Lower back down to the starting position.</li><li>Repeat for 15–20 reps on each side.</li></ol></div><div><h3>10. Seated abduction</h3></div><div><p>To really show your <a href="https://greatist.com/health/chafing" class="content-link css-q7lbnd">thighs</a> who’s boss, try a seated abduction. It takes all the chill out of sitting down.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Butt_Lifting_Exercises_For_a_Tight_and_Strong_Tush_Seated_Hip_Abduction.gif 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Butt_Lifting_Exercises_For_a_Tight_and_Strong_Tush_Seated_Hip_Abduction.gif 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Butt_Lifting_Exercises_For_a_Tight_and_Strong_Tush_Seated_Hip_Abduction.gif 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Butt_Lifting_Exercises_For_a_Tight_and_Strong_Tush_Seated_Hip_Abduction.gif" alt="" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_Butt_Lifting_Exercises_For_a_Tight_and_Strong_Tush_Seated_Hip_Abduction.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Butt_Lifting_Exercises_For_a_Tight_and_Strong_Tush_Seated_Hip_Abduction.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Gifs by Active Body. Creative Mind.</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Sit at the edge of a chair or <a href="https://greatist.com/fitness/21-diy-gym-equipment-projects-make-home" class="content-link css-q7lbnd">bench</a> and tie a loop band around both legs, just above your knees.</li><li>Place your feet slightly wider than your shoulders.</li><li>Slowly press your knees out, keeping feet steady, as your legs move apart.</li><li>Hold for 2 seconds, then bring your knees back together.</li><li>Aim for 15–20 reps.</li></ol></div><span class="css-zya54r"></span></div><div data-testid="tabbed-article-section" class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="arms">Arm exercises </a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Get in on the arms race.</p></div><div><h3>11. Concentration curl</h3></div><div><p>Want to get ready for the gun show? This will <a href="https://greatist.com/fitness/30-dumbbell-exercises-missing-your-routine" class="content-link css-q7lbnd">get your biceps <em>pumped</em></a>.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="concentration curl" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.03.ConcentrationCurl.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.03.ConcentrationCurl.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.03.ConcentrationCurl.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.03.ConcentrationCurl.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-06.03.ConcentrationCurl.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.03.ConcentrationCurl.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Gifs by Dima Bazak</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Start in a forward lunge position, your right leg in front, and place the middle of the band under your right foot.</li><li>Grasp one end of the loop band with your right hand, resting your elbow on the inside of your knee. </li><li>With your palm facing away from your knee, <a href="https://greatist.com/health/bicep-workouts-at-home" class="content-link css-q7lbnd">curl</a> the band up toward your shoulder, squeezing your biceps at the top.</li><li>Slowly lower the band back down.</li><li>Repeat for 8–10 reps before switching sides.</li></ol></div><div><h3>12. Standing biceps curl</h3></div><div><p>Also great for your ‘ceps, this is like lifting weights but <em>this resistance is the weight</em>. Crazy.</p></div><div><div><figure class="css-9tw2gq"><span class="css-rwmw5v"><span class="css-12c4ufd"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/StandingBicepCurl.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/StandingBicepCurl.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/StandingBicepCurl.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/StandingBicepCurl.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FStandingBicepCurl.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/StandingBicepCurl.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Stand with your feet shoulder-width apart and placed over the middle of the band.</li><li>Grab a handle in each hand, starting with your arms down at your sides.</li><li>With your palms facing in front of you, pull your arms toward your shoulders by bending at your elbow until you get a good bicep contraction.</li><li>Slowly lower back down.</li><li>Do 12–15 curls.</li></ol></div><div><h3>13. Triceps kickback</h3></div><div><p>Kick back and relax. Just kidding!</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Arm_Workouts_At_Home_Are_Simple_With_These_20_Exercises_Standing_Band_Triceps_Kickbacks.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Arm_Workouts_At_Home_Are_Simple_With_These_20_Exercises_Standing_Band_Triceps_Kickbacks.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Arm_Workouts_At_Home_Are_Simple_With_These_20_Exercises_Standing_Band_Triceps_Kickbacks.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Arm_Workouts_At_Home_Are_Simple_With_These_20_Exercises_Standing_Band_Triceps_Kickbacks.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_Arm_Workouts_At_Home_Are_Simple_With_These_20_Exercises_Standing_Band_Triceps_Kickbacks.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Arm_Workouts_At_Home_Are_Simple_With_These_20_Exercises_Standing_Band_Triceps_Kickbacks.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Active Body. Creative Mind</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Stand in a <a href="https://greatist.com/move/lunge-how-to-do-a-perfect-forward-lunge" class="content-link css-q7lbnd">forward bend position</a> with your feet together, positioned over the center of the band.</li><li>Holding each end of the band, position your arms at your sides with your palms facing behind you. </li><li>Bend at your elbows (keeping them tucked by your sides) until your forearms are parallel to the floor.</li><li>Next, <a href="https://greatist.com/health/triceps-stretches" class="content-link css-q7lbnd">press down your arms</a>, pushing the band behind your body until your arms fully extend.</li><li>Lower back down.</li><li>Repeat for 8–10 reps.</li></ol></div><div><h3>14. Overhead triceps extension</h3></div><div><p>Become a triceps-ratops, because biceps can’t hang out by themselves.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-1.10.TricepPressdownWithBand.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-1.10.TricepPressdownWithBand.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-1.10.TricepPressdownWithBand.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-1.10.TricepPressdownWithBand.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2FGRT-1.10.TricepPressdownWithBand.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-1.10.TricepPressdownWithBand.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Gifs by Dima Bazak</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Sit on a chair or bench, placing the center of a tube band beneath your glutes.</li><li>Grab a handle in each hand and stretch your <a href="https://greatist.com/health/bicep-workouts-at-home" class="content-link css-q7lbnd">arms</a> up, bending your elbows so your hands are positioned behind your neck.</li><li>With your palms facing the ceiling, press your arms straight up until they fully extend.</li><li>Lower back down.</li><li>Repeat for 10–12 reps before switching sides.</li></ol></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline7__slot" data-adbridg-ad-class="inline7__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div data-testid="tabbed-article-section" class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="abs">Core exercises</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Get right to the center of things with these intense exercises.</p></div><div><h3>15. Kneeling crunch</h3></div><div><p>Use the top of a door for <a href="https://greatist.com/fitness/bodyweight-core-workout" class="content-link css-q7lbnd">rocking your core</a>.</p></div><div><div><figure class="css-9tw2gq"><span class="css-rwmw5v"><span class="css-12c4ufd"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/KneelingCrunch.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/KneelingCrunch.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/KneelingCrunch.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/KneelingCrunch.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FKneelingCrunch.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/KneelingCrunch.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Attach the band to a high anchor (such as the top of a door or cable column) and kneel down facing away from the anchor, grabbing each side of the band and pulling over shoulder with elbows bent.</li><li>Extend your elbows out at shoulder level, engage your core, and crunch down toward your hips while <a href="https://greatist.com/move/abs-workout-most-effective-core-moves-to-do-at-the-gym" class="content-link css-q7lbnd">contracting your abs</a>.</li><li>Slowly return to the starting position.</li><li>Repeat for 10–12 reps.</li></ol></div><div><h3>16. Woodchopper</h3></div><div><p>Get your <a href="https://greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches" class="content-link css-q7lbnd">abs</a> turning and burning.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="woodchopper exercise" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.04.Woodchopper.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.04.Woodchopper.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.04.Woodchopper.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.04.Woodchopper.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-06.04.Woodchopper.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.04.Woodchopper.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Gifs by Dima Bazak</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Anchor the loop or tube band near the top of a cable column or support.</li><li>With your right side toward the support, grab the free end of the band with your arms stretched out overhead. </li><li>In one smooth motion, pull the band down and diagonally across your body to the front of your <a href="https://greatist.com/health/runners-knee-exercises" class="content-link css-q7lbnd">knees</a> while rotating your right hip and pivoting your left foot.</li><li>Slowly return to the starting position. Repeat for 8–10 reps on each side.</li></ol></div><div><h3>17. Anti-rotation band walkout</h3></div><div><p>Know when to walk away. Slowly.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="anti rotation band walkout" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.05.Anti-RotationBandWalkout.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.05.Anti-RotationBandWalkout.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.05.Anti-RotationBandWalkout.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.05.Anti-RotationBandWalkout.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-06.05.Anti-RotationBandWalkout.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.05.Anti-RotationBandWalkout.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Gifs by Dima Bazak</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Anchor a loop or tube band slightly below your <a href="https://greatist.com/fitness/chest-workout-at-home" class="content-link css-q7lbnd">chest</a> on a cable column or support.</li><li>Grasping the free end, create tension on the band and squat slightly. </li><li>Holding the band with both hands straight out in front of your chest and keeping your core tight, step laterally until the <a href="https://greatist.com/fitness/resistance-band-exercises-for-butt" class="content-link css-q7lbnd">band</a> is too tense to go any further.</li><li>Slow and controlled, move back toward the column to the starting position.</li><li>Repeat for 6–8 reps on each side.</li></ol></div><div><h3>18. Reverse crunch</h3></div><div><p><a href="https://www.youtube.com/watch?v=cjIvu7e6Wq8" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">Now flip it and reverse it</a> (Missy stays winning throughout this article).</p></div><div><div><figure class="css-9tw2gq"><span class="css-rwmw5v"><span class="css-12c4ufd"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/ReverseCrunch.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/ReverseCrunch.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/ReverseCrunch.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/ReverseCrunch.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FReverseCrunch.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/ReverseCrunch.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><h4>How to do it</h4></div><div><ol><li><a href="https://greatist.com/move/resistance-band-workout-30-minute-total-body-routine" class="content-link css-q7lbnd">Anchor the band</a> on a low support.</li><li>Lie faceup, bending your knees 90 degrees.</li><li>Wrap the band around the tops of both feet and scoot back to create tension.</li><li>With your abs tight and your back flat, contract your <a href="https://greatist.com/move/best-exercises-lower-abs" class="content-link css-q7lbnd">abdominal muscles</a> to curl your lower body toward your shoulders. Lift your hips off the ground to pull your knees closer to your chest.</li><li>Slowly return to the starting position.</li><li>Repeat for 12–15 reps.</li></ol></div><div><h3>19. Russian twist</h3></div><div><p><em>Dasvidanya</em>, un-toned abs!</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Resistance_Band_Workout_Abs_Russian_Twist.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Resistance_Band_Workout_Abs_Russian_Twist.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Resistance_Band_Workout_Abs_Russian_Twist.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Resistance_Band_Workout_Abs_Russian_Twist.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_Resistance_Band_Workout_Abs_Russian_Twist.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Resistance_Band_Workout_Abs_Russian_Twist.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2"> Active Body. Creative Mind</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Sit on the floor with your legs extended, wrapping the center of <a href="https://greatist.com/fitness/resistance-band-core-exercises-massy-arias" class="content-link css-q7lbnd">the band</a> around the bottom of your feet.</li><li>Hold the free ends together in both hands.</li><li>Slightly bend your knees, keeping your feet on the floor, and lean back at a 45-degree angle.</li><li>Rotate the band right by bringing your left hand across your body and your right hand down by your right hip.</li><li>Contracting your <a href="https://greatist.com/move/abs-workout-best-abs-exercises-you-can-do-standing-up" class="content-link css-q7lbnd">oblique muscles</a>, bring the band toward your right hip while keeping your middle and low back neutral.</li><li>Return to the starting position.</li><li>Rotate left then right for a total of 10–12 reps on each side.</li></ol></div><span class="css-zya54r"></span></div><div data-testid="tabbed-article-section" class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="back">Back exercises</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Back your talk and get toning.</p></div><div><h3>20. Bent-over row</h3></div><div><p>You can do it, put your back into it.</p></div><div><div><figure class="css-9tw2gq"><span class="css-rwmw5v"><span class="css-12c4ufd"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Row.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Row.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Row.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Row.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FRow.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Row.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Stand over the center of the band with your feet shoulder-width apart.</li><li>Bend slightly at your knees and hinge at your waist, keeping your hips back.</li><li>Grasp the band handles with your hands facing the outsides of your knees.</li><li>With your elbows bent, pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle.</li><li>Lower and row for 10–12 reps.</li></ol></div><div><h3>21. Seated row</h3></div><div><p>Take a seat, but don’t get too <a href="https://greatist.com/eat/porridge-recipes" class="content-link css-q7lbnd">cozy</a>. With your legs extended, place the center of the band behind the soles of your feet.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Biceps_Workouts_At_Home_Seated_Row_with_Resistance_Bands.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Biceps_Workouts_At_Home_Seated_Row_with_Resistance_Bands.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Biceps_Workouts_At_Home_Seated_Row_with_Resistance_Bands.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Biceps_Workouts_At_Home_Seated_Row_with_Resistance_Bands.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_Biceps_Workouts_At_Home_Seated_Row_with_Resistance_Bands.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Biceps_Workouts_At_Home_Seated_Row_with_Resistance_Bands.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Active Body. Creative Mind</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Grab the band with both hands, your arms extended and your palms facing each other. </li><li>Sitting nice and tall, bend at your elbows and pull the band toward your core, squeezing your <a href="https://greatist.com/move/stretches-for-tight-shoulders" class="content-link css-q7lbnd">shoulder</a> blades together. Feel free to bend your knees slightly if it helps you sit up tall.</li><li>Slowly return to the starting position.</li><li>Do 10–12 reps.</li></ol></div><div><h3>22. Pull apart</h3></div><div><p>For stable shoulders and <a href="https://greatist.com/fitness/at-home-workout-quick-strength-and-flexibility-series" class="content-link css-q7lbnd">improved mobility</a>, this should be a part of your workout.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-1.11.Pull-Aparts.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-1.11.Pull-Aparts.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-1.11.Pull-Aparts.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-1.11.Pull-Aparts.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2FGRT-1.11.Pull-Aparts.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-1.11.Pull-Aparts.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Active Body. Creative Mind</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Stand with your knees slightly bent, and your <a href="https://greatist.com/fitness/best-foot-stretches-for-runners" class="content-link css-q7lbnd">feet</a> shoulder-width apart.</li><li>Grip the middle section of the band with both your hands at shoulder level, should-width apart, and your palms facing down.</li><li>Keeping your arms straight, pull the band out and back until your shoulder blades contract.</li><li>Slowly return to the starting position.</li><li>Stretch, squeeze, and release for 8–10 reps.</li></ol></div><div><h3>23. Lying pullover</h3></div><div><p>No, this doesn’t involve <a href="https://greatist.com/happiness/snooze-button-bad-for-sleep" class="content-link css-q7lbnd">pulling the covers over your head</a>, but nice try.</p></div><div><div><figure class="css-9tw2gq"><span class="css-rwmw5v"><span class="css-12c4ufd"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/LyingPullover.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/LyingPullover.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/LyingPullover.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/LyingPullover.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FLyingPullover.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/LyingPullover.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><h4>How to do it </h4></div><div><ol><li>For this effective <a href="https://greatist.com/fitness/cable-crossover-how-to-use-it-correctly" class="content-link css-q7lbnd">pec and lat</a> exercise, anchor the tube band in a low position.</li><li>Lie faceup with your head toward the anchor, grabbing the free end of the <a href="https://greatist.com/move/full-body-resistance-band-workout" class="content-link css-q7lbnd">band</a> with both hands and stretching your arms straight out overhead. Move away from the anchor to create some tension.</li><li>With your elbows slightly bent, pull the band overhead, crossing your torso until the handle reaches your knees.</li><li>Slowly return to the starting position.</li><li>Keep it up for 8–10 reps.</li></ol></div><div><h3>24. Lat pulldown</h3></div><div><p>Ready to work your <a href="https://greatist.com/health/bodyweight-workout-for-back" class="content-link css-q7lbnd">upper back</a></p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Exercises_to_Relieve_Upper_Back_Pain_Lat_Pulldown.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Exercises_to_Relieve_Upper_Back_Pain_Lat_Pulldown.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Exercises_to_Relieve_Upper_Back_Pain_Lat_Pulldown.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Exercises_to_Relieve_Upper_Back_Pain_Lat_Pulldown.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_Exercises_to_Relieve_Upper_Back_Pain_Lat_Pulldown.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Exercises_to_Relieve_Upper_Back_Pain_Lat_Pulldown.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Active Body Creative Mind – Amy Crandall</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Anchor the band overhead to a horizontal bar (or even a sturdy tree limb).</li><li>Kneel facing the anchor so the band is positioned in front of you.</li><li>Grip each end with your arms extended overhead and your hands slightly wider than shoulder width.</li><li>Bending your elbows, pull the band down toward the floor while contracting your back <a href="https://greatist.com/fitness/do-my-muscles-need-two-days-recover" class="content-link css-q7lbnd">muscles</a>. </li><li>Once your hands reach your shoulders, slowly raise them back to the starting position.</li><li>Rock out 10–12 reps.</li></ol></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline12__slot" data-adbridg-ad-class="inline12__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div data-testid="tabbed-article-section" class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="chest">Chest exercises</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>For barrel pecs, look no further.</p></div><div><h3>25. Push-up</h3></div><div><p>Take this <a href="https://greatist.com/fitness/how-do-perfect-push" class="content-link css-q7lbnd">classic move</a> to a new level.</p></div><div><div><figure class="css-9tw2gq"><span class="css-rwmw5v"><span class="css-12c4ufd"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/PushUp.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/PushUp.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/PushUp.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/PushUp.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FPushUp.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/PushUp.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Get in <a href="https://greatist.com/fitness/perfect-plank" class="content-link css-q7lbnd">plank position</a>, draping the resistance band across your upper back.</li><li>Loop the ends of the band around your palms and place your hands on the floor in starting position, facing toward the floor. </li><li>Contract your glutes and abs, then push straight up until your arms fully extend.</li><li>Lower back down, your chest to the floor.</li><li>See what you’ve got for 5–20 reps (depending on your strength).</li></ol></div><div><h3>26. Incline chest press</h3></div><div><p>Next up: Your <a href="https://greatist.com/fitness/chest-workout-at-home" class="content-link css-q7lbnd">upper chest</a> muscles!</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Bench_Press_Alternatives_to_Build_Size_and_Strength_Chest_Press_Machiene.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Bench_Press_Alternatives_to_Build_Size_and_Strength_Chest_Press_Machiene.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Bench_Press_Alternatives_to_Build_Size_and_Strength_Chest_Press_Machiene.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Bench_Press_Alternatives_to_Build_Size_and_Strength_Chest_Press_Machiene.jpg 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_Bench_Press_Alternatives_to_Build_Size_and_Strength_Chest_Press_Machiene.jpg&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Bench_Press_Alternatives_to_Build_Size_and_Strength_Chest_Press_Machiene.jpg"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Active Body, Creative Mind</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Start in a seated position with the <a href="https://greatist.com/health/butt-exercises-at-home" class="content-link css-q7lbnd">middle of your band</a> around an anchor behind you.</li><li>Grabbing a handle in each hand, bring the band to shoulder level. </li><li>Press the bands upward straight above your chest until your arms fully extend.</li><li>Lower back down.</li><li>Repeat for 10–12 reps.</li></ol></div><div><h3>27. Bench press</h3></div><div><p>No <a href="https://greatist.com/move/beginner-barbell-workout" class="content-link css-q7lbnd">barbell</a>? No problem! Resistance bands are at hand to save the day.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Resistance_Band_Chest_Workout_Bench_Press.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Resistance_Band_Chest_Workout_Bench_Press.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Resistance_Band_Chest_Workout_Bench_Press.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Resistance_Band_Chest_Workout_Bench_Press.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_Resistance_Band_Chest_Workout_Bench_Press.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Resistance_Band_Chest_Workout_Bench_Press.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Active Body, Creative Mind</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Anchor a tube band on the bench legs and lie faceup on the bench.</li><li>Grab a handle in each hand.</li><li>Position your hands at shoulder height (so your thumbs touch the front of your shoulders). </li><li>Extend your arms straight up over your chest to full extension, moving your hands toward each other at the top.</li><li>Lower back down.</li><li>Repeat for 10–12 reps.</li></ol></div><div><p>We compared the bench press to the push-up to see which bulks your chest more. Find out <a href="https://greatist.com/fitness/push-ups-or-bench-press-better-chest" class="content-link css-q7lbnd">here</a>.</p></div><div><h3>28. Standing chest press</h3></div><div><p>You don’t need a gym to <a href="https://greatist.com/fitness/bodyweight-workout-for-chest" class="content-link css-q7lbnd">boost your chest game</a>.</p></div><div><div><figure class="css-9tw2gq"><span class="css-rwmw5v"><span class="css-12c4ufd"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/output_FZtcJs.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/output_FZtcJs.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/output_FZtcJs.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/output_FZtcJs.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2Foutput_FZtcJs.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/output_FZtcJs.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Anchor the tube band on a cable column or sturdy support at chest height.</li><li>Grab each handle with your back to the band.</li><li>Step forward to reduce the slack, positioning your hands at chest height. </li><li>With your elbows up and your palms facing down, press the band straight out in front of you until your arms reach full extension, and squeeze your chest <a href="https://greatist.com/fitness/do-my-muscles-need-two-days-recover" class="content-link css-q7lbnd">muscles</a>.</li><li>Return to the starting position.</li><li>Press on for 12–15 reps.</li></ol></div><span class="css-zya54r"></span></div><div data-testid="tabbed-article-section" class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="shoulders">Shoulder exercises </a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Stand shoulder-to-shoulder with the greats.</p></div><div><h3>29. Overhead press</h3></div><div><p>This one might go over your head (in fact, it definitely should).</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Overhead_Press.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Overhead_Press.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Overhead_Press.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Overhead_Press.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Overhead_Press.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Overhead_Press.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Active Body, Creative Mind</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Stand over the center of a tube band with your feet shoulder-width apart. </li><li>Grip each handle, positioning your hands at shoulder level with your palms straight forward so your thumbs touch your shoulders. </li><li>Press straight up to fully extend your arms.</li><li>Lower back down slowly.</li><li>Repeat for 8–10 reps.</li></ol></div><div><h3>30. Forward raise</h3></div><div><p>This one is fantastic for the front of your <a href="https://greatist.com/health/bodyweight-workout-for-shoulders" class="content-link css-q7lbnd">shoulders</a>, so get to know it.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="forward raise" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.06.ForwardRaise.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.06.ForwardRaise.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.06.ForwardRaise.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.06.ForwardRaise.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-06.06.ForwardRaise.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.06.ForwardRaise.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Gifs by Dima Bazak</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>To hit the front of your shoulders, stand on the middle of the band with your feet shoulder-width apart and grip the handles at your sides with your palms facing back, thumbs pointing inward.</li><li>Next, without locking your elbows, bring your right <a href="https://greatist.com/fitness/25-must-try-medicine-ball-exercises" class="content-link css-q7lbnd">arm</a> straight out in front of you to shoulder height.</li><li>Slowly lower back down.</li><li>Raise the roof for 8–12 reps before switching arms.</li></ol></div><div><h3>31. Lateral raise</h3></div><div><p>Build bolder shoulders with this isolation move.</p></div><div><div><figure class="css-9tw2gq"><span class="css-rwmw5v"><span class="css-12c4ufd"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/LateralRaise.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/LateralRaise.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/LateralRaise.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/LateralRaise.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FLateralRaise.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/LateralRaise.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Stand with your feet positioned over the center of a tube band, shoulder-width apart.</li><li>Grip each handle with your arms down at your sides and your palms facing in. </li><li>Bending your elbows ever so slightly, raise your arms straight out to the sides to shoulder level.</li><li>Slowly lower back down.</li><li>Go for 8–10 reps.</li></ol></div><div><h3>32. Upright row</h3></div><div><p>Stand proud as you target your traps.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/HL-07.04.BandedUprightRow.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/HL-07.04.BandedUprightRow.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/HL-07.04.BandedUprightRow.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/HL-07.04.BandedUprightRow.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2FHL-07.04.BandedUprightRow.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/HL-07.04.BandedUprightRow.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Gifs by Dima Bazak</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>With your feet positioned over the center of the band, shoulder-width apart, grip the band handles with your palms toward you and position them just in front of your thighs. </li><li>Use your elbows to pull the band straight up the front of your body to shoulder level, keeping your elbows bent and positioned in a high V.</li><li>Slowly lower back down to the starting position.</li><li>Keep rowing for 10–12 reps.</li></ol></div><div><p>If you prefer to do your rowing… well, on a <a href="https://greatist.com/move/how-to-use-a-rowing-machine" class="content-link css-q7lbnd">rowing machine</a>, we’ve got some tips for you.</p></div><div><h3>33. Bent-over rear delt fly</h3></div><div><p>Target your <a href="https://greatist.com/health/pike-pushups" class="content-link css-q7lbnd">whole shoulder</a> with this fierce move.</p></div><div><div><figure class="css-1le7wbt"><span class="css-rwmw5v"><span class="css-1s8jdqi"><lazy-image alt="bent over rear delt fly" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.07.Bent-OverRearDeltFly.gif" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.07.Bent-OverRearDeltFly.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.07.Bent-OverRearDeltFly.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.07.Bent-OverRearDeltFly.gif 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-06.07.Bent-OverRearDeltFly.gif&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.07.Bent-OverRearDeltFly.gif"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">Gifs by Dima Bazak</figcaption></figure></div></div><div><h4>How to do it</h4></div><div><ol><li>Stand, positioning your feet over the middle of the band.</li><li>Cross the band at your knees, grabbing the handles with your palms facing each other. </li><li>Bend forward at your waist, your <a href="https://greatist.com/health/fix-bad-work-posture" class="content-link css-q7lbnd">back straight</a>, and raise your arms straight out to your sides until the band reaches shoulder level.</li><li>Lower back to the starting position.</li><li>Fly away with 10–12 reps.</li></ol></div></div><div data-testid="tabbed-article-section" class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="the-workout">The full-body resistance band workout </a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Ready to put it all together?</p></div><div><p>Certified personal trainer <a href="http://jessikneeland.com/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">Jessi Kneeland</a> created this routine that’ll work your whole body. She’s the one demonstrating the moves, too.</p></div><div><div><figure class="css-9tw2gq"><span class="css-rwmw5v"><span class="css-1gxob0d"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/ResistanceBandWorkout_3.png" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/ResistanceBandWorkout_3.png 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/ResistanceBandWorkout_3.png 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/ResistanceBandWorkout_3.png 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-1mqo1cs"><a class="css-q7lbnd icon-hl-pinterest css-by55vd" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FResistanceBandWorkout_3.png&description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/ResistanceBandWorkout_3.png"><span class="css-z1zfa">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div id="hl-incontent-video-ad" data-adbridg-ad-class="hl-incontent" class="css-pp6cpn"></div><div id="div-gpt-ad-out-of-page"></div></div><div data-testid="tabbed-article-section" class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="Takeaway">Takeaway</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>You don’t need a whole gym at home to get your body working. And resistance bands are a great, space-aware way to engage and build muscles across your whole body.</p></div><div><p>Another great tool for putting together a kinesthetic workout at home is the almighty slider — learn about how sliders work and the exercises you can do with them <a href="https://greatist.com/move/sliders-workout" class="content-link css-q7lbnd">here</a>.</p></div></div></article><span class="css-zya54r"></span></div><p data-testid="last-medically-reviewed" class="css-1kir5of"><span> </span></p><div><div class="css-z0tbuv"><div class="css-xcr6od"><div class="css-hnd0c4"><a class="css-fh1b22">FEEDBACK:</a><a class="css-1olys1n icon icon-hl-frown"></a><a class="css-1olys1n icon icon-hl-smile"></a></div></div><div class="css-12to3zy"><div class="css-1wfhjx3"><div class="button-wrapper facebook"><a class="css-1olys1n facebook button icon icon-hl-facebook" 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She published short fiction and essays in anthologies and literary magazines before starting a full time career as a health and fitness writer. She currently works as a contributing author to several online fitness publications and corporate wellness blogs, and is the owner of MotherFitness, co-owner of GetGlutes, and co-author of Strong Curves. In addition to writing, Davis helps women all over the world achieve optimum health as a fitness and nutrition coach.\u003c/p\u003e\n"},"avatar":{"title":"","src":""},"bioBlurb":{"nodes":["Kellie Davis is a freelance writer and blogger turned fitness coach living in Northern California. She published short fiction and essays in anthologies and…"]}}],"medicalReviewers":[{"id":5479,"name":{"display":"Jennifer Mathe, MS, CSCS, NATA-BOC","first":"Jennifer","last":"Mathe, MS, CSCS, NATA-BOC"},"userLogin":"jmathe","links":{"website":"http://www.teamone10.com","facebook":"https://www.facebook.com/One10Performance","linkedin":"","twitter":"https://twitter.com/One10_Endurance","instagram":"https://www.instagram.com/one10_performance/","tiktok":""},"link":"/reviewers/jennifer-mathe-ms-cscs-nata-boc","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003e\u003cem\u003eThis individual is no longer a medical reviewer in our network. The credentials and contact information reflected here may not be current.\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eJennifer Mathe is an endurance sport coach located in Northern California. She uses her education in exercise physiology and sports performance, along with more than 25 years of experience coaching a variety of sports, to guide athletes both in person and remotely in achieving their goals. Her expertises are endurance sport performance, injury prevention, and return to sport post-injury.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eUniversity of California, Davis, BS\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCalifornia State University, Sacramento, MS\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eCertifications\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCertified Athletic Trainer \u0026#8211; NATABOC\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCertified Strength \u0026amp; Conditioning Specialist \u0026#8211; NSCA\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCertified Triathlon Coach \u0026#8211; USAT \u0026amp; IRONMAN\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCertified Cycling Coach \u0026#8211; USAC\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCertified Running Coach \u0026#8211; USATF \u0026amp; RRCA\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCertified Swimming Coach \u0026#8211; ASCA\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eProfessional Accomplishments\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eOwner and head coach of One10 Performance, an endurance coaching resource for athletes of all ages and abilities\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCoached multiple athletes to National and World Championship qualification\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eAffiliations\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003ca href=\"https://nam02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fbocatc.org%2F\u0026amp;data=04%7C01%7Cmed.review%40healthline.com%7Cb13cd361488943b271c808d97a34e0ac%7C4289d6102cfd46218c9644a1518ddb0a%7C0%7C0%7C637675191293813359%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C2000\u0026amp;sdata=U%2BPT%2BGziy%2BXWJCmlw9zCdaiGAZYj9jtCgwqMS82HCEA%3D\u0026amp;reserved=0\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eNational Athletic Trainers Association (NATABOC)\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003ca href=\"https://nam02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fwww.nsca.com%2F\u0026amp;data=04%7C01%7Cmed.review%40healthline.com%7Cb13cd361488943b271c808d97a34e0ac%7C4289d6102cfd46218c9644a1518ddb0a%7C0%7C0%7C637675191293823351%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C2000\u0026amp;sdata=66%2BeMUOuoVEaL%2BTsAN4ob647lRiD%2FWJ50mVxyg3T6TA%3D\u0026amp;reserved=0\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eNational Strength \u0026amp; 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Field\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003ca href=\"https://nam02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fwww.rrca.org%2F\u0026amp;data=04%7C01%7Cmed.review%40healthline.com%7Cb13cd361488943b271c808d97a34e0ac%7C4289d6102cfd46218c9644a1518ddb0a%7C0%7C0%7C637675191293853337%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C2000\u0026amp;sdata=glPdKJAvus%2FseXD82X2JPQcDY8Ea%2FCDHUAsHBaDKB08%3D\u0026amp;reserved=0\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eRoad Runners Club of America (RRCA)\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003ca href=\"https://nam02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fswimmingcoach.org%2F\u0026amp;data=04%7C01%7Cmed.review%40healthline.com%7Cb13cd361488943b271c808d97a34e0ac%7C4289d6102cfd46218c9644a1518ddb0a%7C0%7C0%7C637675191293863331%7CUnknown%7CTWFpbGZsb3d8eyJWIjoiMC4wLjAwMDAiLCJQIjoiV2luMzIiLCJBTiI6Ik1haWwiLCJXVCI6Mn0%3D%7C2000\u0026amp;sdata=8AmQ8OWoVnxo6%2BXynu23%2F8qoQU%2FFuc62YxxN9VImO1I%3D\u0026amp;reserved=0\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eAmerican Swimming Coaches Association (ASCA)\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003c/ul\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/2022/01/Jennifer-Mathe-500x500-Bio.png"},"bioBlurb":{"nodes":["This individual is no longer a medical reviewer in our network. The credentials and contact information reflected here may not be current. Jennifer Mathe is an…"]}}],"editors":[{"role":"Editor","name":{"display":"Samantha Kostaras"}}],"pinterestImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2020/10/woman-stretching-resistance-band-732x5490-thumbnail.jpg"},"hideFeedback":false,"isMedicare":false,"isBlog":false,"publishSource":"wordpress","isAmpSupported":false,"categories":[{"name":"Fitness","slug":"fitness","link":"/fitness","primary":true,"children":[]},{"name":"Update","slug":"update","link":"/update","children":[]}],"language":{"en":"https://greatist.com/fitness/resistance-band-exercises/","x-default":"https://greatist.com/fitness/resistance-band-exercises/","current":"en"},"lang":"en","links":[],"colorScheme":"default","isContentSeries":false,"brandCTAs":[],"clusterNavLinks":[],"clusterUrls":[],"clusterLinks":{},"pathingTilesData":{},"pathingCardsData":{},"inArticlePathingCardsData":[],"quantitativeTrustData":{},"isPrependRecipeH2":false,"recipes":[],"hideTabs":false,"tabs":[{"id":"_noHeaderPrefixedContent","title":null,"header":null,"body":[{"tagName":"div","source":"\u003cp class=\"css-1rj5f61\"\u003eDiscover the ultimate guide to resistance band exercises that might transform your fitness routine. From leg day to arm workouts, these versatile bands may help you build strength and flexibility anywhere, anytime.\u003c/p\u003e"},{"tagName":"p","source":"Rock out with the band! \u003ca href=\"https://greatist.com/fitness/resistance-band-chest-workout\" class=\"content-link css-q7lbnd\"\u003eResistance bands\u003c/a\u003e are a great addition to any strength training routine or rehabilitation program. They come in a variety of sizes, lengths, and resistance levels."},{"tagName":"div","attributes":{"data-preamp":"serena-chatbot"},"source":""},{"tagName":"p","source":"They’re also portable and easy to store, so they’re perfect for home use, hotel workouts, or making the most of a small space at the gym."},{"tagName":"p","source":"Just like \u003ca href=\"https://greatist.com/fitness/30-dumbbell-exercises-missing-from-your-routine-041912/\" class=\"content-link css-q7lbnd\"\u003efree weights\u003c/a\u003e, exercise bands come in a range of resistance levels, from highly stretchable to heavy-duty strength."},{"tagName":"p","source":"The most common types of bands are tube bands with handles, loop bands, and therapy bands. If you’re in doubt, a fitness professional can help determine which band is right for you, depending on your fitness level and your specific workout plan."},{"tagName":"p","source":"For most exercises, try aiming for 2 to 3 sets of 8 to 25 reps per exercise. Ready, set, stre-e-e-etch!"}]},{"id":"legs-and-glutes","title":"Legs and glutes","isCollapsable":false,"header":["Lower-body exercises"],"body":[{"tagName":"p","source":"Never skip leg day…"},{"tagName":"h3","source":"1. Front squat"},{"tagName":"p","source":"Your butt, both sides of your thigh, and hamstrings are going to thank you for this one (after they stop burning). Front \u003ca href=\"https://greatist.com/fitness/perfect-squat\" class=\"content-link css-q7lbnd\"\u003esquats\u003c/a\u003e can also provide a strength boost to your groin, hip flexors, and calves."},{"tagName":"div","source":"\u003cfigure class=\"css-9tw2gq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-12c4ufd\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Squat.gif 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Squat.gif 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Squat.gif 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Squat.gif\" alt=\"\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FSquat.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Squat.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eStand on the band with your feet slightly wider than shoulder width.\u003c/li\u003e\u003cli\u003eHolding a handle in each hand, bring the top of the band over each shoulder. If the band is too long, secure it in place by crossing your arms at your chest.\u003c/li\u003e\u003cli\u003eLower as if you’re sitting down into a chair. Keep your chest up, \u003ca href=\"https://greatist.com/fitness/abs-workout-7-minute-no-equipment-core-workout\" class=\"content-link css-q7lbnd\"\u003eabs\u003c/a\u003e firm, and feet flat.\u003c/li\u003e\u003cli\u003eRise back up to the starting position.\u003c/li\u003e\u003cli\u003eRepeat for 8–12 reps.\u003c/li\u003e"},{"tagName":"h3","source":"2. Leg extension"},{"tagName":"p","source":"Kick it up a notch with this \u003ca href=\"https://www.youtube.com/watch?v=Nt3CMsVgKZU\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003equad builder\u003c/a\u003e."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Vastus_Medialis_Exercises_to_Stabilize_the_Knee_Leg_Extension_Correction.gif 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Vastus_Medialis_Exercises_to_Stabilize_the_Knee_Leg_Extension_Correction.gif 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Vastus_Medialis_Exercises_to_Stabilize_the_Knee_Leg_Extension_Correction.gif 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Vastus_Medialis_Exercises_to_Stabilize_the_Knee_Leg_Extension_Correction.gif\" alt=\"\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_Vastus_Medialis_Exercises_to_Stabilize_the_Knee_Leg_Extension_Correction.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Vastus_Medialis_Exercises_to_Stabilize_the_Knee_Leg_Extension_Correction.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eAmy Crandall\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eAnchor a loop band in a low position on a support (like an incline bench), looping the other end around your \u003ca href=\"https://greatist.com/fitness/ankle-weights-benefits\" class=\"content-link css-q7lbnd\"\u003eankle\u003c/a\u003e with the band positioned behind you.\u003c/li\u003e\u003cli\u003eWhile seated, step away from the anchor to create tension on the band, and position your feet hip-width apart. \u003c/li\u003e\u003cli\u003eShift your weight to your left foot and lift your right \u003ca href=\"https://greatist.com/health/leg-workouts-at-home\" class=\"content-link css-q7lbnd\"\u003eleg\u003c/a\u003e from the floor.\u003c/li\u003e\u003cli\u003eExtend your knee until it straightens out in front of you.\u003c/li\u003e\u003cli\u003eSlowly return to the starting position.\u003c/li\u003e\u003cli\u003eRepeat for 8–12 reps before switching legs.\u003c/li\u003e"},{"tagName":"h3","source":"3. Prone (lying) leg curl"},{"tagName":"p","source":"This one goes out to your hamstrings."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_How_To_Design_a_Leg_Workout_Using_the_15_Best_Exercises_Leg_Curl.gif 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_How_To_Design_a_Leg_Workout_Using_the_15_Best_Exercises_Leg_Curl.gif 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_How_To_Design_a_Leg_Workout_Using_the_15_Best_Exercises_Leg_Curl.gif 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_How_To_Design_a_Leg_Workout_Using_the_15_Best_Exercises_Leg_Curl.gif\" alt=\"\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_How_To_Design_a_Leg_Workout_Using_the_15_Best_Exercises_Leg_Curl.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_How_To_Design_a_Leg_Workout_Using_the_15_Best_Exercises_Leg_Curl.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGifs by Active Body. Creative Mind.\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eLie facedown and loop a band around your right ankle, anchoring to a stable object close to the floor for support.\u003c/li\u003e\u003cli\u003eScoot away from the anchor to create tension.\u003c/li\u003e\u003cli\u003eTighten your \u003ca href=\"https://greatist.com/move/plank-variations-for-core-strength\" class=\"content-link css-q7lbnd\"\u003ecore\u003c/a\u003e and bend your leg at your knee, bringing your heel toward your glutes as far as you can comfortably go.\u003c/li\u003e\u003cli\u003eSlowly return your leg to the starting position.\u003c/li\u003e\u003cli\u003eRepeat for 10–15 reps, then switch sides.\u003c/li\u003e"},{"tagName":"h3","source":"4. Glute bridge"},{"tagName":"p","source":"Salute \u003ca href=\"https://greatist.com/fitness/bret-contreras-booty-building-moves\" class=\"content-link css-q7lbnd\"\u003eyour glutes\u003c/a\u003e!"},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_5_Quick_Resistance_Band_Workouts_From_Top_Trainers_Banded_Glute_Bridge_2.gif 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_5_Quick_Resistance_Band_Workouts_From_Top_Trainers_Banded_Glute_Bridge_2.gif 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_5_Quick_Resistance_Band_Workouts_From_Top_Trainers_Banded_Glute_Bridge_2.gif 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_5_Quick_Resistance_Band_Workouts_From_Top_Trainers_Banded_Glute_Bridge_2.gif\" alt=\"banded glute bridge\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2F400x400_5_Quick_Resistance_Band_Workouts_From_Top_Trainers_Banded_Glute_Bridge_2.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/400x400_5_Quick_Resistance_Band_Workouts_From_Top_Trainers_Banded_Glute_Bridge_2.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGifs by Active Body. Creative Mind.\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eTie a band around your legs right above your knees.\u003c/li\u003e\u003cli\u003eLie faceup with your feet on the floor, bending your knees to 90 degrees.\u003c/li\u003e\u003cli\u003eRaise your hips by contracting your glutes and applying gentle pressure outward against the band until your shoulders, \u003ca href=\"https://greatist.com/fitness/how-to-stretch-hips\" class=\"content-link css-q7lbnd\"\u003ehips\u003c/a\u003e, and knees align.\u003c/li\u003e\u003cli\u003eRepeat 15–20 reps.\u003c/li\u003e"},{"tagName":"h3","source":"5. Standing adduction"},{"tagName":"p","source":"For boosting your hips, groin, and inner thigh, the adductor movement stands tall."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.01.StandingAdductor.gif 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.01.StandingAdductor.gif 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.01.StandingAdductor.gif 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.01.StandingAdductor.gif\" alt=\"standing adductor\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-06.01.StandingAdductor.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.01.StandingAdductor.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGifs by Dima Bazak\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eAnchor a \u003ca href=\"https://greatist.com/fitness/best-resistance-bands\" class=\"content-link css-q7lbnd\"\u003eloop band\u003c/a\u003e at ankle height to a support and stand with your right side facing the support, wrapping the free end around your right (outer) ankle.\u003c/li\u003e\u003cli\u003eStand perpendicular to the band and step away from the support to create some tension. \u003c/li\u003e\u003cli\u003eFrom a wide stance, get into a \u003ca href=\"https://greatist.com/move/squat-variations-you-need-to-know\" class=\"content-link css-q7lbnd\"\u003equarter squat\u003c/a\u003e.\u003c/li\u003e\u003cli\u003ePull your right leg in toward your left, working against the resistance.\u003c/li\u003e\u003cli\u003eSlowly return to the starting position. Repeat for 12–15 reps before switching sides.\u003c/li\u003e"},{"tagName":"h3","source":"6. Clamshell"},{"tagName":"p","source":"Loosen up your external hip rotators and improve your movement and flexibility — after all, this Lizzo \u0026 Missy Elliott tune isn’t going to dance to itself."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.02.SupinatedClamshell.gif 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.02.SupinatedClamshell.gif 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.02.SupinatedClamshell.gif 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.02.SupinatedClamshell.gif\" alt=\"clamshell exercise\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-06.02.SupinatedClamshell.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.02.SupinatedClamshell.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGifs by Dima Bazak\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eLoop a band around your legs just above your \u003ca href=\"https://greatist.com/move/knee-pain-relief\" class=\"content-link css-q7lbnd\"\u003eknees\u003c/a\u003e.\u003c/li\u003e\u003cli\u003eLie on your side with your hips and knees flexed to 90 degrees.\u003c/li\u003e\u003cli\u003eKeeping your feet together, pull your knees away from each other while contracting your glutes for 2–3 seconds. \u003c/li\u003e\u003cli\u003eSlowly return to the starting position.\u003c/li\u003e\u003cli\u003eRepeat, aiming for 10–12 reps.\u003c/li\u003e"},{"tagName":"h3","source":"7. \u003ca href=\"https://www.youtube.com/watch?v=ak-LQboTk24\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003ePlantar flexion\u003c/a\u003e"},{"tagName":"p","source":"Improving your ankle flexibility might not be on the top of your to-do list, but if you keep them limber, they’ll give you fewer problems further down the line."},{"tagName":"p","source":"Even better news: You can take a load off for this one."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Ankle_Mobility_Ankle_Flexion_Plantar.gif 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Ankle_Mobility_Ankle_Flexion_Plantar.gif 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Ankle_Mobility_Ankle_Flexion_Plantar.gif 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Ankle_Mobility_Ankle_Flexion_Plantar.gif\" alt=\"\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_Ankle_Mobility_Ankle_Flexion_Plantar.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Ankle_Mobility_Ankle_Flexion_Plantar.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eActive Body Creative Mind\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eSit on the floor with one leg straight out in front of you, one bent.\u003c/li\u003e\u003cli\u003eHold both ends of a resistance band, wrapping the middle around the ball of your foot. \u003c/li\u003e\u003cli\u003eSit up straight and flex your foot forward by pointing your toes away from you.\u003c/li\u003e\u003cli\u003eIn a controlled movement, bring your \u003ca href=\"https://greatist.com/fitness/best-foot-stretches-for-runners\" class=\"content-link css-q7lbnd\"\u003etoes back up\u003c/a\u003e, flexing them toward your knee as far as it’s comfortable. \u003c/li\u003e\u003cli\u003eSlowly return to the starting position.\u003c/li\u003e\u003cli\u003eDo 10–12 reps on each side.\u003c/li\u003e"},{"tagName":"h3","source":"8. Lateral band walk"},{"tagName":"p","source":"Don’t sidestep these side steps!"},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-Banded-Walk.gif 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-Banded-Walk.gif 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-Banded-Walk.gif 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-Banded-Walk.gif\" alt=\"\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2FGRT-Banded-Walk.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-Banded-Walk.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eActive Body Creative Mind\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eStep into a loop band or tie a therapy band around your lower legs, just above your ankles.\u003c/li\u003e\u003cli\u003ePlace your feet shoulder-width apart to create tension on the band. \u003c/li\u003e\u003cli\u003eStart in a \u003ca href=\"https://greatist.com/fitness/should-i-squat-deep\" class=\"content-link css-q7lbnd\"\u003ehalf-squat\u003c/a\u003e position.\u003c/li\u003e\u003cli\u003eShift your weight to your left, stepping sideways with your right leg. Move your standing leg slightly in, but keep the band taut.\u003c/li\u003e\u003cli\u003eTake 8–10 steps before heading back the other way.\u003c/li\u003e"},{"tagName":"h3","source":"9. Standing abduction"},{"tagName":"p","source":"This one’s a bit of a \u003ca href=\"https://greatist.com/fitness/balance-exercises\" class=\"content-link css-q7lbnd\"\u003ebalancing act\u003c/a\u003e. It’s great for your glutes, though."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Standing_Leg_Abductions.gif 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Standing_Leg_Abductions.gif 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Standing_Leg_Abductions.gif 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Standing_Leg_Abductions.gif\" alt=\"\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Standing_Leg_Abductions.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Standing_Leg_Abductions.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGifs by Active Body. Creative Mind.\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eWrap a loop band around your legs at ankle height.\u003c/li\u003e\u003cli\u003eLift your working leg, slowly bringing your foot out to the side. Keep your foot pointed forward and lead with your heel to engage your glutes.\u003c/li\u003e\u003cli\u003eIf you \u003ca href=\"https://greatist.com/fitness/balance-exercises\" class=\"content-link css-q7lbnd\"\u003efeel wobbly\u003c/a\u003e, grab a support (like the wall or the back of a chair). \u003c/li\u003e\u003cli\u003eLower back down to the starting position.\u003c/li\u003e\u003cli\u003eRepeat for 15–20 reps on each side.\u003c/li\u003e"},{"tagName":"h3","source":"10. Seated abduction"},{"tagName":"p","source":"To really show your \u003ca href=\"https://greatist.com/health/chafing\" class=\"content-link css-q7lbnd\"\u003ethighs\u003c/a\u003e who’s boss, try a seated abduction. It takes all the chill out of sitting down."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Butt_Lifting_Exercises_For_a_Tight_and_Strong_Tush_Seated_Hip_Abduction.gif 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Butt_Lifting_Exercises_For_a_Tight_and_Strong_Tush_Seated_Hip_Abduction.gif 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Butt_Lifting_Exercises_For_a_Tight_and_Strong_Tush_Seated_Hip_Abduction.gif 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Butt_Lifting_Exercises_For_a_Tight_and_Strong_Tush_Seated_Hip_Abduction.gif\" alt=\"\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_Butt_Lifting_Exercises_For_a_Tight_and_Strong_Tush_Seated_Hip_Abduction.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Butt_Lifting_Exercises_For_a_Tight_and_Strong_Tush_Seated_Hip_Abduction.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGifs by Active Body. Creative Mind.\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eSit at the edge of a chair or \u003ca href=\"https://greatist.com/fitness/21-diy-gym-equipment-projects-make-home\" class=\"content-link css-q7lbnd\"\u003ebench\u003c/a\u003e and tie a loop band around both legs, just above your knees.\u003c/li\u003e\u003cli\u003ePlace your feet slightly wider than your shoulders.\u003c/li\u003e\u003cli\u003eSlowly press your knees out, keeping feet steady, as your legs move apart.\u003c/li\u003e\u003cli\u003eHold for 2 seconds, then bring your knees back together.\u003c/li\u003e\u003cli\u003eAim for 15–20 reps.\u003c/li\u003e"}]},{"id":"arms","title":"Arms","isCollapsable":false,"header":["Arm exercises "],"body":[{"tagName":"p","source":"Get in on the arms race."},{"tagName":"h3","source":"11. Concentration curl"},{"tagName":"p","source":"Want to get ready for the gun show? This will \u003ca href=\"https://greatist.com/fitness/30-dumbbell-exercises-missing-your-routine\" class=\"content-link css-q7lbnd\"\u003eget your biceps \u003cem\u003epumped\u003c/em\u003e\u003c/a\u003e."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"concentration curl\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.03.ConcentrationCurl.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.03.ConcentrationCurl.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.03.ConcentrationCurl.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.03.ConcentrationCurl.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-06.03.ConcentrationCurl.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.03.ConcentrationCurl.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGifs by Dima Bazak\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eStart in a forward lunge position, your right leg in front, and place the middle of the band under your right foot.\u003c/li\u003e\u003cli\u003eGrasp one end of the loop band with your right hand, resting your elbow on the inside of your knee. \u003c/li\u003e\u003cli\u003eWith your palm facing away from your knee, \u003ca href=\"https://greatist.com/health/bicep-workouts-at-home\" class=\"content-link css-q7lbnd\"\u003ecurl\u003c/a\u003e the band up toward your shoulder, squeezing your biceps at the top.\u003c/li\u003e\u003cli\u003eSlowly lower the band back down.\u003c/li\u003e\u003cli\u003eRepeat for 8–10 reps before switching sides.\u003c/li\u003e"},{"tagName":"h3","source":"12. Standing biceps curl"},{"tagName":"p","source":"Also great for your ‘ceps, this is like lifting weights but \u003cem\u003ethis resistance is the weight\u003c/em\u003e. Crazy."},{"tagName":"div","source":"\u003cfigure class=\"css-9tw2gq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-12c4ufd\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/StandingBicepCurl.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/StandingBicepCurl.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/StandingBicepCurl.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/StandingBicepCurl.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FStandingBicepCurl.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/StandingBicepCurl.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eStand with your feet shoulder-width apart and placed over the middle of the band.\u003c/li\u003e\u003cli\u003eGrab a handle in each hand, starting with your arms down at your sides.\u003c/li\u003e\u003cli\u003eWith your palms facing in front of you, pull your arms toward your shoulders by bending at your elbow until you get a good bicep contraction.\u003c/li\u003e\u003cli\u003eSlowly lower back down.\u003c/li\u003e\u003cli\u003eDo 12–15 curls.\u003c/li\u003e"},{"tagName":"h3","source":"13. Triceps kickback"},{"tagName":"p","source":"Kick back and relax. Just kidding!"},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Arm_Workouts_At_Home_Are_Simple_With_These_20_Exercises_Standing_Band_Triceps_Kickbacks.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Arm_Workouts_At_Home_Are_Simple_With_These_20_Exercises_Standing_Band_Triceps_Kickbacks.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Arm_Workouts_At_Home_Are_Simple_With_These_20_Exercises_Standing_Band_Triceps_Kickbacks.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Arm_Workouts_At_Home_Are_Simple_With_These_20_Exercises_Standing_Band_Triceps_Kickbacks.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_Arm_Workouts_At_Home_Are_Simple_With_These_20_Exercises_Standing_Band_Triceps_Kickbacks.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Arm_Workouts_At_Home_Are_Simple_With_These_20_Exercises_Standing_Band_Triceps_Kickbacks.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eActive Body. Creative Mind\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eStand in a \u003ca href=\"https://greatist.com/move/lunge-how-to-do-a-perfect-forward-lunge\" class=\"content-link css-q7lbnd\"\u003eforward bend position\u003c/a\u003e with your feet together, positioned over the center of the band.\u003c/li\u003e\u003cli\u003eHolding each end of the band, position your arms at your sides with your palms facing behind you. \u003c/li\u003e\u003cli\u003eBend at your elbows (keeping them tucked by your sides) until your forearms are parallel to the floor.\u003c/li\u003e\u003cli\u003eNext, \u003ca href=\"https://greatist.com/health/triceps-stretches\" class=\"content-link css-q7lbnd\"\u003epress down your arms\u003c/a\u003e, pushing the band behind your body until your arms fully extend.\u003c/li\u003e\u003cli\u003eLower back down.\u003c/li\u003e\u003cli\u003eRepeat for 8–10 reps.\u003c/li\u003e"},{"tagName":"h3","source":"14. Overhead triceps extension"},{"tagName":"p","source":"Become a triceps-ratops, because biceps can’t hang out by themselves."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-1.10.TricepPressdownWithBand.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-1.10.TricepPressdownWithBand.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-1.10.TricepPressdownWithBand.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-1.10.TricepPressdownWithBand.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2FGRT-1.10.TricepPressdownWithBand.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-1.10.TricepPressdownWithBand.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGifs by Dima Bazak\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eSit on a chair or bench, placing the center of a tube band beneath your glutes.\u003c/li\u003e\u003cli\u003eGrab a handle in each hand and stretch your \u003ca href=\"https://greatist.com/health/bicep-workouts-at-home\" class=\"content-link css-q7lbnd\"\u003earms\u003c/a\u003e up, bending your elbows so your hands are positioned behind your neck.\u003c/li\u003e\u003cli\u003eWith your palms facing the ceiling, press your arms straight up until they fully extend.\u003c/li\u003e\u003cli\u003eLower back down.\u003c/li\u003e\u003cli\u003eRepeat for 10–12 reps before switching sides.\u003c/li\u003e"}]},{"id":"abs","title":"Abs","isCollapsable":false,"header":["Core exercises"],"body":[{"tagName":"p","source":"Get right to the center of things with these intense exercises."},{"tagName":"h3","source":"15. Kneeling crunch"},{"tagName":"p","source":"Use the top of a door for \u003ca href=\"https://greatist.com/fitness/bodyweight-core-workout\" class=\"content-link css-q7lbnd\"\u003erocking your core\u003c/a\u003e."},{"tagName":"div","source":"\u003cfigure class=\"css-9tw2gq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-12c4ufd\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/KneelingCrunch.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/KneelingCrunch.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/KneelingCrunch.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/KneelingCrunch.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FKneelingCrunch.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/KneelingCrunch.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eAttach the band to a high anchor (such as the top of a door or cable column) and kneel down facing away from the anchor, grabbing each side of the band and pulling over shoulder with elbows bent.\u003c/li\u003e\u003cli\u003eExtend your elbows out at shoulder level, engage your core, and crunch down toward your hips while \u003ca href=\"https://greatist.com/move/abs-workout-most-effective-core-moves-to-do-at-the-gym\" class=\"content-link css-q7lbnd\"\u003econtracting your abs\u003c/a\u003e.\u003c/li\u003e\u003cli\u003eSlowly return to the starting position.\u003c/li\u003e\u003cli\u003eRepeat for 10–12 reps.\u003c/li\u003e"},{"tagName":"h3","source":"16. Woodchopper"},{"tagName":"p","source":"Get your \u003ca href=\"https://greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches\" class=\"content-link css-q7lbnd\"\u003eabs\u003c/a\u003e turning and burning."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"woodchopper exercise\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.04.Woodchopper.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.04.Woodchopper.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.04.Woodchopper.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.04.Woodchopper.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-06.04.Woodchopper.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.04.Woodchopper.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGifs by Dima Bazak\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eAnchor the loop or tube band near the top of a cable column or support.\u003c/li\u003e\u003cli\u003eWith your right side toward the support, grab the free end of the band with your arms stretched out overhead. \u003c/li\u003e\u003cli\u003eIn one smooth motion, pull the band down and diagonally across your body to the front of your \u003ca href=\"https://greatist.com/health/runners-knee-exercises\" class=\"content-link css-q7lbnd\"\u003eknees\u003c/a\u003e while rotating your right hip and pivoting your left foot.\u003c/li\u003e\u003cli\u003eSlowly return to the starting position. Repeat for 8–10 reps on each side.\u003c/li\u003e"},{"tagName":"h3","source":"17. Anti-rotation band walkout"},{"tagName":"p","source":"Know when to walk away. Slowly."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"anti rotation band walkout\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.05.Anti-RotationBandWalkout.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.05.Anti-RotationBandWalkout.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.05.Anti-RotationBandWalkout.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.05.Anti-RotationBandWalkout.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-06.05.Anti-RotationBandWalkout.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.05.Anti-RotationBandWalkout.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGifs by Dima Bazak\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eAnchor a loop or tube band slightly below your \u003ca href=\"https://greatist.com/fitness/chest-workout-at-home\" class=\"content-link css-q7lbnd\"\u003echest\u003c/a\u003e on a cable column or support.\u003c/li\u003e\u003cli\u003eGrasping the free end, create tension on the band and squat slightly. \u003c/li\u003e\u003cli\u003eHolding the band with both hands straight out in front of your chest and keeping your core tight, step laterally until the \u003ca href=\"https://greatist.com/fitness/resistance-band-exercises-for-butt\" class=\"content-link css-q7lbnd\"\u003eband\u003c/a\u003e is too tense to go any further.\u003c/li\u003e\u003cli\u003eSlow and controlled, move back toward the column to the starting position.\u003c/li\u003e\u003cli\u003eRepeat for 6–8 reps on each side.\u003c/li\u003e"},{"tagName":"h3","source":"18. Reverse crunch"},{"tagName":"p","source":"\u003ca href=\"https://www.youtube.com/watch?v=cjIvu7e6Wq8\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eNow flip it and reverse it\u003c/a\u003e (Missy stays winning throughout this article)."},{"tagName":"div","source":"\u003cfigure class=\"css-9tw2gq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-12c4ufd\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/ReverseCrunch.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/ReverseCrunch.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/ReverseCrunch.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/ReverseCrunch.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FReverseCrunch.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/ReverseCrunch.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003e\u003ca href=\"https://greatist.com/move/resistance-band-workout-30-minute-total-body-routine\" class=\"content-link css-q7lbnd\"\u003eAnchor the band\u003c/a\u003e on a low support.\u003c/li\u003e\u003cli\u003eLie faceup, bending your knees 90 degrees.\u003c/li\u003e\u003cli\u003eWrap the band around the tops of both feet and scoot back to create tension.\u003c/li\u003e\u003cli\u003eWith your abs tight and your back flat, contract your \u003ca href=\"https://greatist.com/move/best-exercises-lower-abs\" class=\"content-link css-q7lbnd\"\u003eabdominal muscles\u003c/a\u003e to curl your lower body toward your shoulders. Lift your hips off the ground to pull your knees closer to your chest.\u003c/li\u003e\u003cli\u003eSlowly return to the starting position.\u003c/li\u003e\u003cli\u003eRepeat for 12–15 reps.\u003c/li\u003e"},{"tagName":"h3","source":"19. Russian twist"},{"tagName":"p","source":"\u003cem\u003eDasvidanya\u003c/em\u003e, un-toned abs!"},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Resistance_Band_Workout_Abs_Russian_Twist.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Resistance_Band_Workout_Abs_Russian_Twist.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Resistance_Band_Workout_Abs_Russian_Twist.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Resistance_Band_Workout_Abs_Russian_Twist.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_Resistance_Band_Workout_Abs_Russian_Twist.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Resistance_Band_Workout_Abs_Russian_Twist.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003e Active Body. Creative Mind\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eSit on the floor with your legs extended, wrapping the center of \u003ca href=\"https://greatist.com/fitness/resistance-band-core-exercises-massy-arias\" class=\"content-link css-q7lbnd\"\u003ethe band\u003c/a\u003e around the bottom of your feet.\u003c/li\u003e\u003cli\u003eHold the free ends together in both hands.\u003c/li\u003e\u003cli\u003eSlightly bend your knees, keeping your feet on the floor, and lean back at a 45-degree angle.\u003c/li\u003e\u003cli\u003eRotate the band right by bringing your left hand across your body and your right hand down by your right hip.\u003c/li\u003e\u003cli\u003eContracting your \u003ca href=\"https://greatist.com/move/abs-workout-best-abs-exercises-you-can-do-standing-up\" class=\"content-link css-q7lbnd\"\u003eoblique muscles\u003c/a\u003e, bring the band toward your right hip while keeping your middle and low back neutral.\u003c/li\u003e\u003cli\u003eReturn to the starting position.\u003c/li\u003e\u003cli\u003eRotate left then right for a total of 10–12 reps on each side.\u003c/li\u003e"}]},{"id":"back","title":"Back","isCollapsable":false,"header":["Back exercises"],"body":[{"tagName":"p","source":"Back your talk and get toning."},{"tagName":"h3","source":"20. Bent-over row"},{"tagName":"p","source":"You can do it, put your back into it."},{"tagName":"div","source":"\u003cfigure class=\"css-9tw2gq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-12c4ufd\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Row.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Row.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Row.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Row.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FRow.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Row.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eStand over the center of the band with your feet shoulder-width apart.\u003c/li\u003e\u003cli\u003eBend slightly at your knees and hinge at your waist, keeping your hips back.\u003c/li\u003e\u003cli\u003eGrasp the band handles with your hands facing the outsides of your knees.\u003c/li\u003e\u003cli\u003eWith your elbows bent, pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle.\u003c/li\u003e\u003cli\u003eLower and row for 10–12 reps.\u003c/li\u003e"},{"tagName":"h3","source":"21. Seated row"},{"tagName":"p","source":"Take a seat, but don’t get too \u003ca href=\"https://greatist.com/eat/porridge-recipes\" class=\"content-link css-q7lbnd\"\u003ecozy\u003c/a\u003e. With your legs extended, place the center of the band behind the soles of your feet."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Biceps_Workouts_At_Home_Seated_Row_with_Resistance_Bands.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Biceps_Workouts_At_Home_Seated_Row_with_Resistance_Bands.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Biceps_Workouts_At_Home_Seated_Row_with_Resistance_Bands.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Biceps_Workouts_At_Home_Seated_Row_with_Resistance_Bands.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_Biceps_Workouts_At_Home_Seated_Row_with_Resistance_Bands.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Biceps_Workouts_At_Home_Seated_Row_with_Resistance_Bands.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eActive Body. Creative Mind\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eGrab the band with both hands, your arms extended and your palms facing each other. \u003c/li\u003e\u003cli\u003eSitting nice and tall, bend at your elbows and pull the band toward your core, squeezing your \u003ca href=\"https://greatist.com/move/stretches-for-tight-shoulders\" class=\"content-link css-q7lbnd\"\u003eshoulder\u003c/a\u003e blades together. Feel free to bend your knees slightly if it helps you sit up tall.\u003c/li\u003e\u003cli\u003eSlowly return to the starting position.\u003c/li\u003e\u003cli\u003eDo 10–12 reps.\u003c/li\u003e"},{"tagName":"h3","source":"22. Pull apart"},{"tagName":"p","source":"For stable shoulders and \u003ca href=\"https://greatist.com/fitness/at-home-workout-quick-strength-and-flexibility-series\" class=\"content-link css-q7lbnd\"\u003eimproved mobility\u003c/a\u003e, this should be a part of your workout."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-1.11.Pull-Aparts.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-1.11.Pull-Aparts.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-1.11.Pull-Aparts.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-1.11.Pull-Aparts.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2FGRT-1.11.Pull-Aparts.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/GRT-1.11.Pull-Aparts.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eActive Body. Creative Mind\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eStand with your knees slightly bent, and your \u003ca href=\"https://greatist.com/fitness/best-foot-stretches-for-runners\" class=\"content-link css-q7lbnd\"\u003efeet\u003c/a\u003e shoulder-width apart.\u003c/li\u003e\u003cli\u003eGrip the middle section of the band with both your hands at shoulder level, should-width apart, and your palms facing down.\u003c/li\u003e\u003cli\u003eKeeping your arms straight, pull the band out and back until your shoulder blades contract.\u003c/li\u003e\u003cli\u003eSlowly return to the starting position.\u003c/li\u003e\u003cli\u003eStretch, squeeze, and release for 8–10 reps.\u003c/li\u003e"},{"tagName":"h3","source":"23. Lying pullover"},{"tagName":"p","source":"No, this doesn’t involve \u003ca href=\"https://greatist.com/happiness/snooze-button-bad-for-sleep\" class=\"content-link css-q7lbnd\"\u003epulling the covers over your head\u003c/a\u003e, but nice try."},{"tagName":"div","source":"\u003cfigure class=\"css-9tw2gq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-12c4ufd\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/LyingPullover.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/LyingPullover.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/LyingPullover.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/LyingPullover.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FLyingPullover.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/LyingPullover.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it "},{"tagName":"ol","source":"\u003cli\u003eFor this effective \u003ca href=\"https://greatist.com/fitness/cable-crossover-how-to-use-it-correctly\" class=\"content-link css-q7lbnd\"\u003epec and lat\u003c/a\u003e exercise, anchor the tube band in a low position.\u003c/li\u003e\u003cli\u003eLie faceup with your head toward the anchor, grabbing the free end of the \u003ca href=\"https://greatist.com/move/full-body-resistance-band-workout\" class=\"content-link css-q7lbnd\"\u003eband\u003c/a\u003e with both hands and stretching your arms straight out overhead. Move away from the anchor to create some tension.\u003c/li\u003e\u003cli\u003eWith your elbows slightly bent, pull the band overhead, crossing your torso until the handle reaches your knees.\u003c/li\u003e\u003cli\u003eSlowly return to the starting position.\u003c/li\u003e\u003cli\u003eKeep it up for 8–10 reps.\u003c/li\u003e"},{"tagName":"h3","source":"24. Lat pulldown"},{"tagName":"p","source":"Ready to work your \u003ca href=\"https://greatist.com/health/bodyweight-workout-for-back\" class=\"content-link css-q7lbnd\"\u003eupper back\u003c/a\u003e"},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Exercises_to_Relieve_Upper_Back_Pain_Lat_Pulldown.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Exercises_to_Relieve_Upper_Back_Pain_Lat_Pulldown.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Exercises_to_Relieve_Upper_Back_Pain_Lat_Pulldown.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Exercises_to_Relieve_Upper_Back_Pain_Lat_Pulldown.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_Exercises_to_Relieve_Upper_Back_Pain_Lat_Pulldown.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Exercises_to_Relieve_Upper_Back_Pain_Lat_Pulldown.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eActive Body Creative Mind – Amy Crandall\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eAnchor the band overhead to a horizontal bar (or even a sturdy tree limb).\u003c/li\u003e\u003cli\u003eKneel facing the anchor so the band is positioned in front of you.\u003c/li\u003e\u003cli\u003eGrip each end with your arms extended overhead and your hands slightly wider than shoulder width.\u003c/li\u003e\u003cli\u003eBending your elbows, pull the band down toward the floor while contracting your back \u003ca href=\"https://greatist.com/fitness/do-my-muscles-need-two-days-recover\" class=\"content-link css-q7lbnd\"\u003emuscles\u003c/a\u003e. \u003c/li\u003e\u003cli\u003eOnce your hands reach your shoulders, slowly raise them back to the starting position.\u003c/li\u003e\u003cli\u003eRock out 10–12 reps.\u003c/li\u003e"}]},{"id":"chest","title":"Chest","isCollapsable":false,"header":["Chest exercises"],"body":[{"tagName":"p","source":"For barrel pecs, look no further."},{"tagName":"h3","source":"25. Push-up"},{"tagName":"p","source":"Take this \u003ca href=\"https://greatist.com/fitness/how-do-perfect-push\" class=\"content-link css-q7lbnd\"\u003eclassic move\u003c/a\u003e to a new level."},{"tagName":"div","source":"\u003cfigure class=\"css-9tw2gq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-12c4ufd\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/PushUp.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/PushUp.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/PushUp.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/PushUp.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FPushUp.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/PushUp.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eGet in \u003ca href=\"https://greatist.com/fitness/perfect-plank\" class=\"content-link css-q7lbnd\"\u003eplank position\u003c/a\u003e, draping the resistance band across your upper back.\u003c/li\u003e\u003cli\u003eLoop the ends of the band around your palms and place your hands on the floor in starting position, facing toward the floor. \u003c/li\u003e\u003cli\u003eContract your glutes and abs, then push straight up until your arms fully extend.\u003c/li\u003e\u003cli\u003eLower back down, your chest to the floor.\u003c/li\u003e\u003cli\u003eSee what you’ve got for 5–20 reps (depending on your strength).\u003c/li\u003e"},{"tagName":"h3","source":"26. Incline chest press"},{"tagName":"p","source":"Next up: Your \u003ca href=\"https://greatist.com/fitness/chest-workout-at-home\" class=\"content-link css-q7lbnd\"\u003eupper chest\u003c/a\u003e muscles!"},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Bench_Press_Alternatives_to_Build_Size_and_Strength_Chest_Press_Machiene.jpg\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Bench_Press_Alternatives_to_Build_Size_and_Strength_Chest_Press_Machiene.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Bench_Press_Alternatives_to_Build_Size_and_Strength_Chest_Press_Machiene.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Bench_Press_Alternatives_to_Build_Size_and_Strength_Chest_Press_Machiene.jpg 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_Bench_Press_Alternatives_to_Build_Size_and_Strength_Chest_Press_Machiene.jpg\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Bench_Press_Alternatives_to_Build_Size_and_Strength_Chest_Press_Machiene.jpg\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eActive Body, Creative Mind\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eStart in a seated position with the \u003ca href=\"https://greatist.com/health/butt-exercises-at-home\" class=\"content-link css-q7lbnd\"\u003emiddle of your band\u003c/a\u003e around an anchor behind you.\u003c/li\u003e\u003cli\u003eGrabbing a handle in each hand, bring the band to shoulder level. \u003c/li\u003e\u003cli\u003ePress the bands upward straight above your chest until your arms fully extend.\u003c/li\u003e\u003cli\u003eLower back down.\u003c/li\u003e\u003cli\u003eRepeat for 10–12 reps.\u003c/li\u003e"},{"tagName":"h3","source":"27. Bench press"},{"tagName":"p","source":"No \u003ca href=\"https://greatist.com/move/beginner-barbell-workout\" class=\"content-link css-q7lbnd\"\u003ebarbell\u003c/a\u003e? No problem! Resistance bands are at hand to save the day."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Resistance_Band_Chest_Workout_Bench_Press.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Resistance_Band_Chest_Workout_Bench_Press.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Resistance_Band_Chest_Workout_Bench_Press.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Resistance_Band_Chest_Workout_Bench_Press.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_Resistance_Band_Chest_Workout_Bench_Press.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_Resistance_Band_Chest_Workout_Bench_Press.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eActive Body, Creative Mind\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eAnchor a tube band on the bench legs and lie faceup on the bench.\u003c/li\u003e\u003cli\u003eGrab a handle in each hand.\u003c/li\u003e\u003cli\u003ePosition your hands at shoulder height (so your thumbs touch the front of your shoulders). \u003c/li\u003e\u003cli\u003eExtend your arms straight up over your chest to full extension, moving your hands toward each other at the top.\u003c/li\u003e\u003cli\u003eLower back down.\u003c/li\u003e\u003cli\u003eRepeat for 10–12 reps.\u003c/li\u003e"},{"tagName":"p","source":"We compared the bench press to the push-up to see which bulks your chest more. Find out \u003ca href=\"https://greatist.com/fitness/push-ups-or-bench-press-better-chest\" class=\"content-link css-q7lbnd\"\u003ehere\u003c/a\u003e."},{"tagName":"h3","source":"28. Standing chest press"},{"tagName":"p","source":"You don’t need a gym to \u003ca href=\"https://greatist.com/fitness/bodyweight-workout-for-chest\" class=\"content-link css-q7lbnd\"\u003eboost your chest game\u003c/a\u003e."},{"tagName":"div","source":"\u003cfigure class=\"css-9tw2gq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-12c4ufd\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/output_FZtcJs.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/output_FZtcJs.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/output_FZtcJs.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/output_FZtcJs.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2Foutput_FZtcJs.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/output_FZtcJs.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eAnchor the tube band on a cable column or sturdy support at chest height.\u003c/li\u003e\u003cli\u003eGrab each handle with your back to the band.\u003c/li\u003e\u003cli\u003eStep forward to reduce the slack, positioning your hands at chest height. \u003c/li\u003e\u003cli\u003eWith your elbows up and your palms facing down, press the band straight out in front of you until your arms reach full extension, and squeeze your chest \u003ca href=\"https://greatist.com/fitness/do-my-muscles-need-two-days-recover\" class=\"content-link css-q7lbnd\"\u003emuscles\u003c/a\u003e.\u003c/li\u003e\u003cli\u003eReturn to the starting position.\u003c/li\u003e\u003cli\u003ePress on for 12–15 reps.\u003c/li\u003e"}]},{"id":"shoulders","title":"Shoulders","isCollapsable":false,"header":["Shoulder exercises "],"body":[{"tagName":"p","source":"Stand shoulder-to-shoulder with the greats."},{"tagName":"h3","source":"29. Overhead press"},{"tagName":"p","source":"This one might go over your head (in fact, it definitely should)."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Overhead_Press.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Overhead_Press.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Overhead_Press.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Overhead_Press.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2F400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Overhead_Press.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/400x400_5_Quick_At-Home_Resistance_Band_Workouts_From_Top_Trainers_Overhead_Press.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eActive Body, Creative Mind\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eStand over the center of a tube band with your feet shoulder-width apart. \u003c/li\u003e\u003cli\u003eGrip each handle, positioning your hands at shoulder level with your palms straight forward so your thumbs touch your shoulders. \u003c/li\u003e\u003cli\u003ePress straight up to fully extend your arms.\u003c/li\u003e\u003cli\u003eLower back down slowly.\u003c/li\u003e\u003cli\u003eRepeat for 8–10 reps.\u003c/li\u003e"},{"tagName":"h3","source":"30. Forward raise"},{"tagName":"p","source":"This one is fantastic for the front of your \u003ca href=\"https://greatist.com/health/bodyweight-workout-for-shoulders\" class=\"content-link css-q7lbnd\"\u003eshoulders\u003c/a\u003e, so get to know it."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"forward raise\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.06.ForwardRaise.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.06.ForwardRaise.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.06.ForwardRaise.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.06.ForwardRaise.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-06.06.ForwardRaise.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.06.ForwardRaise.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGifs by Dima Bazak\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eTo hit the front of your shoulders, stand on the middle of the band with your feet shoulder-width apart and grip the handles at your sides with your palms facing back, thumbs pointing inward.\u003c/li\u003e\u003cli\u003eNext, without locking your elbows, bring your right \u003ca href=\"https://greatist.com/fitness/25-must-try-medicine-ball-exercises\" class=\"content-link css-q7lbnd\"\u003earm\u003c/a\u003e straight out in front of you to shoulder height.\u003c/li\u003e\u003cli\u003eSlowly lower back down.\u003c/li\u003e\u003cli\u003eRaise the roof for 8–12 reps before switching arms.\u003c/li\u003e"},{"tagName":"h3","source":"31. Lateral raise"},{"tagName":"p","source":"Build bolder shoulders with this isolation move."},{"tagName":"div","source":"\u003cfigure class=\"css-9tw2gq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-12c4ufd\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/LateralRaise.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/LateralRaise.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/LateralRaise.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/LateralRaise.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FLateralRaise.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/LateralRaise.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eStand with your feet positioned over the center of a tube band, shoulder-width apart.\u003c/li\u003e\u003cli\u003eGrip each handle with your arms down at your sides and your palms facing in. \u003c/li\u003e\u003cli\u003eBending your elbows ever so slightly, raise your arms straight out to the sides to shoulder level.\u003c/li\u003e\u003cli\u003eSlowly lower back down.\u003c/li\u003e\u003cli\u003eGo for 8–10 reps.\u003c/li\u003e"},{"tagName":"h3","source":"32. Upright row"},{"tagName":"p","source":"Stand proud as you target your traps."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/HL-07.04.BandedUprightRow.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/HL-07.04.BandedUprightRow.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/HL-07.04.BandedUprightRow.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/HL-07.04.BandedUprightRow.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2021%2F12%2FHL-07.04.BandedUprightRow.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2021/12/HL-07.04.BandedUprightRow.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGifs by Dima Bazak\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eWith your feet positioned over the center of the band, shoulder-width apart, grip the band handles with your palms toward you and position them just in front of your thighs. \u003c/li\u003e\u003cli\u003eUse your elbows to pull the band straight up the front of your body to shoulder level, keeping your elbows bent and positioned in a high V.\u003c/li\u003e\u003cli\u003eSlowly lower back down to the starting position.\u003c/li\u003e\u003cli\u003eKeep rowing for 10–12 reps.\u003c/li\u003e"},{"tagName":"p","source":"If you prefer to do your rowing… well, on a \u003ca href=\"https://greatist.com/move/how-to-use-a-rowing-machine\" class=\"content-link css-q7lbnd\"\u003erowing machine\u003c/a\u003e, we’ve got some tips for you."},{"tagName":"h3","source":"33. Bent-over rear delt fly"},{"tagName":"p","source":"Target your \u003ca href=\"https://greatist.com/health/pike-pushups\" class=\"content-link css-q7lbnd\"\u003ewhole shoulder\u003c/a\u003e with this fierce move."},{"tagName":"div","source":"\u003cfigure class=\"css-1le7wbt\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1s8jdqi\"\u003e\u003clazy-image alt=\"bent over rear delt fly\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.07.Bent-OverRearDeltFly.gif\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.07.Bent-OverRearDeltFly.gif 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.07.Bent-OverRearDeltFly.gif 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.07.Bent-OverRearDeltFly.gif 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2022%2F01%2FGRT-06.07.Bent-OverRearDeltFly.gif\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2022/01/GRT-06.07.Bent-OverRearDeltFly.gif\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eGifs by Dima Bazak\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"h4","source":"How to do it"},{"tagName":"ol","source":"\u003cli\u003eStand, positioning your feet over the middle of the band.\u003c/li\u003e\u003cli\u003eCross the band at your knees, grabbing the handles with your palms facing each other. \u003c/li\u003e\u003cli\u003eBend forward at your waist, your \u003ca href=\"https://greatist.com/health/fix-bad-work-posture\" class=\"content-link css-q7lbnd\"\u003eback straight\u003c/a\u003e, and raise your arms straight out to your sides until the band reaches shoulder level.\u003c/li\u003e\u003cli\u003eLower back to the starting position.\u003c/li\u003e\u003cli\u003eFly away with 10–12 reps.\u003c/li\u003e"}]},{"id":"the-workout","title":"The workout","isCollapsable":false,"header":["The full-body resistance band workout "],"body":[{"tagName":"p","source":"Ready to put it all together?"},{"tagName":"p","source":"Certified personal trainer \u003ca href=\"http://jessikneeland.com/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eJessi Kneeland\u003c/a\u003e created this routine that’ll work your whole body. She’s the one demonstrating the moves, too."},{"tagName":"div","source":"\u003cfigure class=\"css-9tw2gq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1gxob0d\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/ResistanceBandWorkout_3.png\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/ResistanceBandWorkout_3.png 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/ResistanceBandWorkout_3.png 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/ResistanceBandWorkout_3.png 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-1mqo1cs\"\u003e\u003ca class=\"css-q7lbnd icon-hl-pinterest css-by55vd\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fresistance-band-exercises\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FResistanceBandWorkout_3.png\u0026description=Resistance%20Band%20Exercises%3A%20Boost%20Your%20Strength%20and%20Flexibility\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/ResistanceBandWorkout_3.png\"\u003e\u003cspan class=\"css-z1zfa\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"}]},{"id":"Takeaway","isCollapsable":false,"header":["Takeaway"],"body":[{"tagName":"p","source":"You don’t need a whole gym at home to get your body working. And resistance bands are a great, space-aware way to engage and build muscles across your whole body."},{"tagName":"p","source":"Another great tool for putting together a kinesthetic workout at home is the almighty slider — learn about how sliders work and the exercises you can do with them \u003ca href=\"https://greatist.com/move/sliders-workout\" class=\"content-link css-q7lbnd\"\u003ehere\u003c/a\u003e."}]}],"hasAffiliateLinks":false,"affiliates":[],"isDisclaimer":false,"isOwnedAndOperatedPresent":false,"propsFor":{"articleResources":[],"byline":{"authors":[{"id":2423,"name":{"display":"Kellie Davis","first":"Kellie","last":"Davis"},"link":"/authors/kellie-davis","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eKellie Davis is a freelance writer and blogger turned fitness coach living in Northern California. She published short fiction and essays in anthologies and literary magazines before starting a full time career as a health and fitness writer. She currently works as a contributing author to several online fitness publications and corporate wellness blogs, and is the owner of MotherFitness, co-owner of GetGlutes, and co-author of Strong Curves. In addition to writing, Davis helps women all over the world achieve optimum health as a fitness and nutrition coach.\u003c/p\u003e\n"},"avatar":{"title":"","src":""}}],"medicalReviewers":[{"id":5479,"name":{"display":"Jennifer Mathe, MS, CSCS, NATA-BOC","first":"Jennifer","last":"Mathe, MS, CSCS, NATA-BOC"},"userLogin":"jmathe","links":{"website":"http://www.teamone10.com","facebook":"https://www.facebook.com/One10Performance","linkedin":"","twitter":"https://twitter.com/One10_Endurance","instagram":"https://www.instagram.com/one10_performance/","tiktok":""},"link":"/reviewers/jennifer-mathe-ms-cscs-nata-boc","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003e\u003cem\u003eThis individual is no longer a medical reviewer in our network. The credentials and contact information reflected here may not be current.\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eJennifer Mathe is an endurance sport coach located in Northern California. She uses her education in exercise physiology and sports performance, along with more than 25 years of experience coaching a variety of sports, to guide athletes both in person and remotely in achieving their goals. Her expertises are endurance sport performance, injury prevention, and return to sport post-injury.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eUniversity of California, Davis, BS\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCalifornia State University, Sacramento, MS\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eCertifications\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCertified Athletic Trainer \u0026#8211; NATABOC\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCertified Strength \u0026amp; 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Her mission is to empower and educate people by bringing health matters to life with engaging, evidence-based writing. When she’s not writing, Zia enjoys traveling and chasing after her dogs.\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/06/Me-3-Zia-Sherrell.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Text Neck Exercises: Simple Moves to Ease Digital Strain"],"text":["Text neck is the neck and back pain from spending too much time looking down at your phone or computer. 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