Resistance Band Workouts for Beginners

Resistance bands can be the trick that you need to finally get a full-body workout, without needing to head to the gym or have a lot of exercise equipment around your home. If you are in an apartment and need to ensure that you are quiet while working out, the resistance band can help get that under control as well.

Many people are surprised by the strength of these bands and how much they can get out of them with a simple workout. But if you are a beginner, you want to make sure you are choosing the right workouts to help you feel good and not overdo it. Some of the best resistance band workouts available for beginners include:

Lateral Band Walk

This is an exercise that will be done with a looped band. You can start by stepping into the looped band one leg at a time. You can place it around the thighs, ankles, or feet, but never around the knees. Then put the feet so they are hip-width apart.

With your hands on the hips, you can tighten the core and bend the legs a bit at the knees to do a quarter squat. Keep the legs forward and push the band out to each side. You can then use the muscles of the hip to help step the leg in the band out to the right. Bring the left leg into it to return to the starting position.

Continue this for ten steps to the right and then repeat to do ten steps the other direction. You will quickly feel this in the hips and glutes if you are doing it the right way.

Glute Kickbacks

This one will need a looped band as well and can help you get the most out of your glutes and hamstrings. You will begin it by kneeling on all fours and placing a small loop band around the feet or the ankles based on what feels the best for you.

Keeping the band taut, you will lift the right leg back and into the air, doing a kicking motion and allowing the leg to be straight. Then you can return it to start. Repeat this ten times on one side and then switch over to the other side and do ten repetitions as well.

Biceps Curl

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Now it is time to move onto the arms and you will need a band that has handles. Have the feet hip-width apart and then grab the handles of your band, one in each hand, with the palms facing forward. You can then step into the middle of the band, allowing for equal length of the band in each arm.

Keep the elbows by the side and then bend the arms at the elbows, using the biceps muscles to bring the fist to the front of the shoulders as you stretch out the whole band. Hold this for one to two seconds and then lower to the starting position again. Repeat for at least 10 repetitions, or go for as long as you can.

Single-Arm Kickback

You can also work on the triceps in this workout as well, but you need a band with handles. To do this one, you will need to attach the band to a low anchor and then kneel on all fours and grasp the handle with the right hand. Position the arm so the elbow will be next to the side and the upper arm can be parallel to the floor, bent at the elbow.

Keeping the core tight, you will pull the band back and move the hand to the ceiling to help straighten the arm. Slowly release the band until the arm ends up back at 90-degrees. Repeat for ten repetitions and then switch to the other arm and do the same thing again. You should do this for at least ten repetitions on each arm, but you can increase as you get stronger.

Lat Pulldown

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This type of exercise is going to replicate the pulldown exercise that is done with a bar, but it will work on the resistance bands. To do this one, you can loop the band around a high anchor, one that is above the head. Then stand so the arms are outstretched a bit, gripping one side of the band in each hand and allowing the elbows to go backward.

A good way to set this up is to picture trying to touch the elbows behind the back. When the elbows are pulled back behind you, then pause and hold for at least 1 to 2 seconds. Then bring the arms back to the starting position, going slowly the whole time. This will count as one repetition and you should do it ten times.

Kneeling Crunch

This will be a good one to work on to help your stomach muscles get stronger. It is going to use the bands with handles if you have them to make things easier. You will need to place the band at an anchor that you will be able to reach while you are kneeling, but still high enough that the arms will be outstretched at the top of that movement. You may need to adjust a bit.

Get into a kneeling position and grab one end of the band with each hand. Then bring the hands next to the head, bend forward at y our waist, and then engage the core to help pull you forward and down, getting the head close to the ground but not quite touching. You can slowly get yourself back into the beginning position and repeat to finish up.

Choosing a Resistance Band Workout

There are so many exercises that you can do with the resistance bands that many people are running out and getting their own pair to get started. Take a look at some of the workouts listed above and put together an exercise routine that will make you feel amazing in no time.