Resistance Bands for Full-Body Workouts

Resistance loop bands are a powerful addition to any fitness routine—especially for women looking to tone, strengthen, and sculpt their bodies at home, in the gym, or on the go.

1. Lower Body Workouts (Glutes, Hips, Thighs, Legs)

Goal: Shape glutes, strengthen hamstrings, tone thighs

Glute Bridges
➤ Place the band above your knees.
➤ Lie on your back, knees bent, feet flat.
➤ Lift your hips toward the ceiling and squeeze your glutes.

Lateral Band Walks
➤ Place band above ankles or knees.
➤ Get into a slight squat and step side-to-side.
➤ Activates outer glutes and thighs.

Donkey Kicks
➤ Wrap the band around both thighs.
➤ On all fours, kick one leg up and back, keeping resistance tight.

Squats with Bands
➤ Band around thighs.
➤ Keep knees pushed outward against the band as you squat.
➤ Works glutes, quads, and hamstrings.

2. Core & Abs

Goal: Tighten midsection, increase core strength

Banded Leg Raises
➤ Band around ankles.
➤ Lie on your back and lift both legs together.
➤ Engages lower abs with added resistance.

Plank Jacks
➤ Band around ankles.
➤ In plank position, jump feet out and in.
➤ Works core and cardiovascular endurance.

3. Stretching & Recovery

Goal: Improve flexibility, assist rehab and cooldowns

Hamstring Stretch
➤ Lie on back, loop band around foot.
➤ Gently pull leg toward your body for a deeper stretch.

Shoulder Mobility
➤ Hold band with both hands behind your back or overhead.
➤ Move arms in controlled motion to increase shoulder range.

💡 Tips for Success

• Start with Light or Medium resistance, then progress
• Do 3 sets of 12–15 reps for strength & toning
• Use bands consistently 3–5 times/week for best results
• Combine with cardio and a healthy diet for fat loss and definition