7 Resistance Band Exercises to get you Supertoned!

With travel becoming more commonplace in 2022, we’re all about getting that irresistible Summer Bod for our next beach vacation. Say hello to your new favourite exercise training tool, the Resistance Band!

Resistance bands are one of the most versatile and inexpensive pieces of workout equipment you can own. They are great tools for targeted muscle training and rehabilitation without putting additional stress on the joints. Plus, being lightweight and portable, you can use them anywhere to keep up your fitness regime - from home to hotels.

1) Lateral band walk

Warm up those glute and hip muscles!

  1. Stand up and loop the resistance band just above both ankles.
  2. Place your feet hip-width apart to create tension on the band. 
  3. Stand in a quarter-squat position (a shallow squat), with your hands at your chest or on your hips.
  4. Take a step to the right with your right foot, so that your feet are wider than hip width. Then move your standing leg slightly in, but keep the band taut.
  5. Take three steps to the right, and then three back to the left. That’s 1 rep.
  6. Repeat, aiming for 6- 8 reps.



2) Glute bridge

Sculpt that booty!

  1. Loop a resistance band around your legs right above your knees.
  2. Lie on your back with your knees bent at 90 degrees, and with your arms by your sides.
  3. Raise your hips up by squeezing your glutes until your shoulders, hips, and knees align.
  4. You will feel your glutes and hamstrings starting to fatigue.
  5. Complete 2–3 rounds of a 30-second hold.


3) Clamshell

Improve flexibility and loosen up those hip rotators

  1. Loop a resistance band around your legs right above your knees
  2. Lie on your right side with your hips and knees flexed to 90 degrees.
  3. Prop up your head with your right hand.
  4. Keeping your feet together, lift your top knee (your left knee) toward the ceiling.
  5. Slowly lower your left knee down to return to your starting position. That’s 1 rep.
  6. Slowly return to the starting position.
  7. Repeat, aiming for 10–12 reps. Complete all your reps, then repeat on the other side.


4) Standing abduction

For strength and stability!

  1. Stand with your legs shoulder width apart and have a table or chair next to you for stability.
  2. Loop a resistance band around your legs at ankle height.
  3. Keep your knee straight and lift your right leg out to the side of your body slowly. Keep your foot pointed forward and lead with your heelto engage your glutes.
  4. Lower your right leg back down to the starting position. That’s 1 rep.
  5. Repeat for 15–20 reps. Repeat with left leg.



5) Plantar Flexion

A fantastic warm-up to improve ankle flexibility and prevent injuries

  1. Sit on the floor, keeping the right leg straightened in front of you.
  2. Flex your right foot and place it inside the loop of the resistance band, with the band warping around the middle of your flexed foot.
  3. Hold the other end of the resistance band.
  4. Sit up straight and point your toes away from you.
  5. Slowly bring your toes back up, flexing them towards you as far as possible. That’s 1 rep.
  6. Repeat, aiming for 10–12 reps. Then repeat on the other side.


6) Concentration curl

Pump those biceps!

  1. Kneel with your right leg in front, and place the middle of the resistance band under your right foot.
  2. Grab one end of the loop band with your right hand, resting your elbow on the inside of your knee. 
  3. With your palm facing upwards, curl the band up toward your shoulder, squeezing your biceps at the top.
  4. Slowly lower the band back down. That’s 1 rep.
  5. Repeat, aiming for 10–12 reps. Then repeat on the other side. 

7) Triceps kickback

Don’t forget those triceps!

  1. Stand in a forward bend position with your feet together, standing on the band.
  2. Hold each end of the band, positioning your arms at your sides with your palms facing behind you. 
  3. Bend at your elbows (keeping them tucked by your sides) until your forearms are parallel to the floor.
  4. Next, press down your arms, pushing the band behind your body until your arms fully extend.
  5. Lower back down. That’s 1 rep.
  6. Repeat, aiming for 10–12 reps. Then repeat on the other side.


Now let's get Supertoned!