Resistance bands have become a favored choice for women for several reasons. No matter how big of a fitness enthusiast you are, it isn't easy to accommodate all the gym equipment at home.
These elastic bands offer versatility, making it possible to transition from free weights. Portable, lightweight, and variable resistance, resistance bands provide a dynamic way to engage and build muscle while being adaptable to different fitness levels.
Whatever your fitness goal is, resistance band workouts can help you achieve them while catering to your unique fitness needs. Here, we share the 30 most impactful resistance band exercises for women to build strength, improve flexibility, and foster a sense of wellness.
Resistance band workouts for women
1. Banded front squat
- Stand at the center of the resistance band, your feet shoulder-width apart.
- Firmly hold the hands in both hands and stretch the band to shoulder height, palms facing forward.
- Keep your chest up and core engaged.
- Slowly squat by bending your knees and pushing your hips back while keeping tension on the band. Lower your hips until your thighs are parallel to the ground. If it is difficult to bend this far, bend as your flexibility allows.
- Stay momentarily in the squat position before returning to the standing position by pushing through your heels.
- Repeat for 12-15 reps.
- Begin by starting at the center of the resistance band with feet hip-width apart, firmly holding the handles in each hand with your palms facing forward. Keep your elbows close to your torso.
- Slowly curl your hands toward your shoulders, bending at the elbows and feeling the tension on the band as it increases.
- Lower your hands to the starting position in a controlled motion.
- Do 15-20 reps.
- Stand straight with your feet hips-distance apart.
- Place the resistance band around your ankles.
- Slightly bend your knees and get into a slight squat position. Maintain a straight back and chest high.
- Start taking small lateral steps to one side while maintaining tension in the resistance band.
- Take 10-15 steps to one side before reversing the direction to return to the starting point.
- It is essential to keep the band taut throughout this resistance band exercise for women.
- Stand at the center of the resistance band with your feet together.
- Hold the band handles with both hands, positioning it overhead.
- Slowly extend your arms upward, pushing the band toward the ceiling.
- Return to the starting position in a controlled motion, keeping the triceps under tension.
- Perform 12-15 repetitions.
- Lie on an exercise mat with your knees bent and feet flat on the ground.
- Wrap the resistance band just above your knees and open your knees to maintain tension in the band.
- Lift your hips off the ground while squeezing your glutes.
- Hold the top position briefly before slowly lowering your hips back to the starting position.
- Do 12-15 reps.
- Wrap a resistance band around the thighs.
- Lower down into a half-squat position.
- Press your right knee a few inches out to the right without moving your feet. Return to start.
- Repeat on the left side. That's one rep.
- Stand with your feet shoulder-width part.
- Loop the resistance band around your thighs.
- Without moving your feet, gently press your right knee a few inches out to the right. Slowly release the tension and return to the starting position.
- Repeat with your left knee, and that's one rep.
- Do 12-15 repetitions to target inner thighs.
- Start by standing on the center of the resistance band, your feet hip-width apart.
- Firmly hold the ends of the band with your palms facing towards your body.
- Keep a slight bend in your knees, back straight, shoulders back, and chest lifted.
- Start hinging at your hips, pushing your hips back while keeping your back straight as you lower your upper body.
- Bring your upper body down until you feel a stretch in your hamstrings.
- Push through your heels to return to the starting position.
- Perform 12-15 repetitions.
- Stand with one foot on the resistance band, the other foot free.
- Firmly holding band handles with your palms facing forward, stretch the band at shoulder height.
- Make a lunge by bending both knees, then push through the front heel to stand upright while simultaneously pressing the band overhead.
- Slowly return to the starting position.
- Repeat 12-15 times.
- Get in a side plank position and pin one end of the band on the ground under your left hand and the other end in your right hand.
- Pull the band upward with your right hand, engaging your obliques and shoulders, leading with your elbow.
- Do 30 to 45 seconds of reps on one side at your own pace before switching sides.
- Get your hands and knees in a tabletop position with the resistance band looped around one foot.
- The ends of the band must be pinned to the under your hands.
- Kick the banded leg back, lifting your foot toward the ceiling while maintaining tension on the band.
- Slowly return to the starting position.
- Do 12-15 repetitions for each leg.
- Put the resistance around your back and hold the handles in each hand.
- Get into a push-up position on your hands while maintaining tension on the band.
- Start doing push-ups. Ensure your body is aligned in a straight line.
- Perform 10-15 reps.
- Stand with your feet shoulder-width apart.
- Place the band around your left foot, holding the ends in your right hand.
- Squat laterally by bending on the left knee unless your left thigh is parallel to the ground, simultaneously with your right hand down towards your left foot.
- Perform a cross-body row by pulling the band across your body to chest height as you re-extend your left leg.
- Do 15 reps on each side.
- Sit on a chair or an exercise bench, secure the resistance band to a secure anchor at ankle height, and loop it around your right ankle.
- While seated, step away from the anchor point so there is tension in the band. Your feet must be hip-width apart.
- Extend your right leg in a controlled motion, pushing it against the band's resistance.
- Slowly return to the starting position.
- Perform 12-15 repetitions on one side before switching.
- Secure the resistance band to a sturdy anchor at ankle height. Wrap the other end around your right ankle.
- Walk away from the anchor point to bring some tension to the resistance band. Stand facing the anchor.
- Shift your weight on the left, flex your right knee to curl your right leg upwards.
- Hold the position for a moment and then slowly lower to the starting position.
- Perform 12-15 repetitions before switching to the left leg.
- Secure the middle of the resistance to an anchor at chest height. Stand with feet hip-width apart, holding band handles with both hands.
- Move away from the anchor point so your arms are extended and the band is tight.
- Pull the resistance band towards your ribcage, performing a rowing motion.
- Slowly release the tension and return to the starting position.
- Do 12-15 repetitions.
- Lie on your side with your legs bent at a 90-degree angle.
- Place the band just above your knees. One arm tucked under your head in support.
- Lift your top knee while keeping your feet together.
- Slowly return to the starting position.
- Perform 12-15 repetitions for each side.
- Sit firmly on the ground with your legs extended.
- Loop the resistance band around the balls of your feet, holding the band handles securely with your hands.
- Point your toes away while maintaining the resistance of the band.
- Slowly release the tension in the band to return the toes to the starting position.
- Do 15-20 repetitions before switching feet.
- Sit on the ground with your legs extended forward and the resistance band anchored at eye level.
- Grab the band handles with your arms extended.
- Bend at your elbows, pulling the resistance band towards your chest. Keep your back straight. You can bend your knees slightly to sit up tall.
- Slowly return to the starting position.
- Perform 10–12 reps.
- Sit on a chair or bench with your legs spread apart. Put the right foot on the center of the band and one end under the left foot.
- Hold the other end with your right hand, resting your right elbow inside your knee.
- Palm facing the knee, perform a bicep curl with the right arm while keeping tension on the band.
- Slowly lower your hand to return to the starting position.
- Do 8-10 repetitions before moving to the left hand.
- Stand on the center of the resistance band with your feet hip-width apart.
- Hold the handles in each hand with your palms facing inward.
- Bend at the hips, keeping your back straight and knees slightly bent.
- Perform a rowing motion, pulling the handles toward your lower ribcage on the side of the body.
- Hold at the top, then slowly return to the starting position.
- Perform 12-15 repetitions.
- Stand on the center of the resistance band with your feet shoulder-width apart.
- With band handles in each hand, keep your palms facing backward.
- Bring a slight bent in your knees, hinge at the hips, and lower your upper body at 45 degrees.
- Extend your arms backward while keeping your upper arms close to your torso and back straight.
- Hold the position momentarily, then slowly return to the starting position.
- Do 10-15 reps.
- Secure the resistance band to an anchor at chest height.
- Kneel facing away from the anchor while holding the handles firmly in each hand, palms near your shoulders.
- Engage your core, and with hands at your shoulders, perform a crunch by flexing your torso forward.
- Slowly return to the starting position in a controlled movement.
- Do 15 reps.
- Stand with your feet shoulder-width apart and one foot on the center of the band.
- Hold the band handles with both hands.
- Perform a woodchopper motion by rotating your torso and lifting your hands diagonally across your body.
- Gradually return to the starting position.
- Perform 12-15 repetitions before switching sides.
- Hold the resistance band with both hands, arms extended, and palms facing forward, at shoulder width.
- Keep your back straight and engage your core.
- Pull the band apart by moving your hands outward while squeezing your shoulder blades together.
- Hold the squeezed position briefly before slowly returning to the starting position.
- Perform 15-20 repetitions.
- Lie on your side with your legs extended.
- Put the resistance band around your ankles.
- Rest your head on your arm for support.
- Slowly lift the top leg upward while keeping it straight.
- Hold the raised position as long as you can.
- Slowly lower your leg to the starting position.
- Do 12-15 repetitions on one side before switching legs.
- Attach the resistance band to a sturdy anchor point at chest height.
- Stand facing away from the anchor, holding the band handles in each hand.
- Move away from the anchor to create tension in the band.
- Bend your elbows 90 degrees, then press the handles forward until your arms are fully extended.
- Hold the extended position.
- Slowly return to the starting position with control.
- Do 15-20 reps.
- Get into a plank position, keeping your hands directly under your shoulders and band wrapped around the wrist.
- Engage your core and maintain a straight line from head to heels.
- Lift one hand to tap the floor by moving it a few inches forward.
- Bring your hand back to the starting position and switch to the other hand.
- Perform 10-12 taps on each side.
- With the resistance band looped under one foot and the other end wrapped around the ankle of the other foot, stand with your feet hip-width apart.
- Slightly hinge your torso and bend your elbows to make a running posture.
- Perform fast and high knees running in place as quickly as you can while keeping tension on the band.
- Perform a high-intensity set for 30 seconds before switching to the other leg.
- Begin by standing on the right leg and resistance band looped around the arch of the left foot.
- Hold the ends firmly in each hand, and keep your arms straight as you hinge your body at the hips to bring the torso and left leg parallel to the floor.
- Bend at elbows to pull the resistance band to the sides of your rib cage.
- Hold for a few seconds, then slowly lower back to start.
- Repeat 10-15 times.
- Get into a plank position with your hands on the resistance band directly under your shoulders.
- Pull the right band handle up by bending your elbow 90 degrees while maintaining a stable plank position.
- Wait a few seconds and slowly release the tension to return to the starting position.
- Perform 15 rows on one side and then switch.
How do resistance bands work?
Resistance bands are simple elastic bands that work by providing external resistance to the muscles. During band workouts, your muscles work harder to overcome that resistance, resulting in strength buildup.
Resistance band workouts for women are effective because of their low impact and high versatility. The variable resistance allows women to create more customized and adaptable workouts per their needs.
LIT AXIS is a smart resistance band system that helps women closely monitor their metrics and ensure accurate results. With its built-in sensor technology, LIT AXIS can detect the impact of movements on your body in real-time.
In addition to strength training, it is also effective for flexibility and rehabilitation exercises to improve muscle strength, endurance, and tone.
Why choose resistance bands to improve muscle density in women over 40?Women over 40 can benefit from resistance band workouts for several reasons:
1. Resistance bands are joint-friendly:These low-impact elastic bands, implying they do not put
too much pressure on joints like free weights. Women over 40 can use resistance bands to improve muscle strength and tone while minimizing the risk of injury.
2. Customizable resistance:Resistance flexibility is what makes bands dynamic. As you gradually progress and your muscles gain strength, you can easily increase resistance.
3. Portable, compact, and convenient:You do not need any dedicated space to store resistance bands. They are lightweight and portable that you can carry anywhere while traveling.
4. Allows full-body workout:The versatility of resistance bands makes it possible to create a low-impact full-body workout for women over 40 to target multiple areas simultaneously.
Conclusion
Resistance band workouts for women are an effective, risk-free way to achieve fitness goals. Whether you want to improve strength, muscle tone, or overall fitness, resistance bands offer numerous exercises to suit your fitness level and goals. The resistance band exercises for women we have listed can be tailored to target specific muscle groups or provide a comprehensive full-body workout.
FAQs
1. Can I lose weight and belly fat with resistance band workouts?
By combining resistance band exercises for women with a balanced diet and regular cardiovascular exercise, you can enjoy weight loss benefits such as reduced belly fat.
2. Can I use resistance bands for an everyday workout?
Yes, resistance bands are ideal for daily workouts. Even resistance bands can make your existing workout routine dynamic and versatile.
3. Are resistance bands good for women over 40 and senior citizens?
Resistance bands are excellent for women over 40 because they provide a low-impact, joint-friendly, and adaptable approach to strength training. It helps women over 40 maintain muscle density and functional fitness without risking injuries.
For senior citizens, those past 50, you need to consult a doctor, assess your physical condition before opting for resistance band workouts. You can check out our guide on resistance band workouts for seniors to get started.
