5 Resistance Band Exercises For Weight Loss

Resistance bands are one of the best ways to add resistance to your workout without adding weight. A good resistance band is durable, portable, and easy to use.

I recommend getting a set with multiple levels of tension so you can progress as needed. This article describes some exercises using resistance bands that help build muscle and increase strength. Easy for beginners, but challenging even for experienced lifters.

Banding walking lunges and other resistance band exercises for weight loss

Below are five such exercises.

1) Banded walking lunge

The Banded Walking Lunge is a great way to tone your leg muscles and develop a stronger lower body. To do the exercises, follow these steps:

• Grab a resistance band and move forward.
• Place your feet hip-width apart and make sure your toes are pointing slightly outward.
• Hold the resistance band in both hands and lower your arms to your sides, palms facing inwards.
• Bend your knees until you can place the resistance band under your feet.
• Push back to standing position and repeat 8 times with each leg.

2) Banded squat

You will need a resistance band to do this exercise. Banded squats can increase resistance not found in regular squats. You can use this exercise to add some tenacity to your warm-up squats or incorporate it into your leg day routine.

Here’s how to do squats with added resistance.

• Set the band so that you can put your feet in.
• Get into a squat position with your feet in the resistance band.
• Push your chest out, keep your back straight, place your knees behind your toes, and squat down until your thighs are parallel to the floor.
• Press your heels to stand.
• Repeat the reps on each side before switching legs.

3) Resistance band curl

This exercise is a variation on the biceps, with resistance bands acting like weights.

It’s done like this:

• Start by tying the bands on both legs at knee height, or use ankle cuffs if you have them.
• Bend forward slightly and pull the resistance band toward your chest until your arms are parallel to the floor and in line with your chest.
• Slowly return to the starting position and repeat 10 times. If that feels too easy, try doing it with one arm instead. I need more power.

4) Striped Romanian Deadlift

This is a great exercise that can be performed either standing or in the more traditional Romanian deadlift format.

The difference is standing in the middle of the resistance band with the bottom of the band firmly under your feet. In other words, you are manipulating the entire posterior chain.

It’s done like this:

• Stand high above the bottom half of the band. Grasp the top half with your arms at shoulder distance.
• Tighten the grip around the band. Sit down until you feel a slight stretch in your knees.
• Pull the band up while drilling your feet into the ground. I repeat.

Resistance bands are a great alternative to dumbbells when home is inaccessible or inconvenient. There are many types with different resistances, so please try them out.

5) Band-shaped row

A great alternative to barbell rows. It is very convenient and easy to use as it allows you to add a large amount of resistance without using a single plate or barbell.

Exercises are done as follows.

• Stand on the bottom half of the looped band with your feet shoulder-width apart.
• Grab the top half of the band with both hands, palms facing back, shoulder-width apart.
• Keep your elbows slightly bent, but don’t lock them.
• Stand with your feet hip-width apart and your knees slightly bent. Keep your back straight during the exercise.
• Keeping your elbows close to your flanks, pull the band toward your chest until the abduction angle is 90 degrees.
• Pause for 1 second before slowly lowering to the starting position with control.
• Maintain proper posture throughout the movement and keep both sides of your body steady during the exercise.

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Resistance bands are a great way to start strength training. Inexpensive, easy to store, and can be used anywhere.

The exercises above are just a small sample of what you can do with these bands. Experiment and find what works best for your fitness goals.