11 Resistance Band Moves to Kick Your Butt (and Everything Else)

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Resistance bands don’t look as hardcore as dumbbells and barbells. But if you know how to use them, they can seriously transform your entire body. Complete eight to 10 reps of each exercise below, designed by CosmoBody trainer Jennifer Johnson to tone your body from head to toe. Repeat the entire series to take it to the *~nExT lEvEl~*.

1. Bicep Curl to Triceps Kickback: Stand up straight on the middle of the band with your feet about shoulders-width apart. Grab one end of the band in each hand. Keeping your arms close to your sides, bend your elbows and curl both bands up to your shoulders. With control, release. As you come down, bend at the waist and engage the triceps (the muscles behind your upper arms) as you drive your elbows up toward the ceiling, turn your palms toward the wall behind you, and extend your arms up toward the ceiling. Release with control to complete the rep.
What this works: Biceps and triceps

2. Triceps Pulse Backs: Stand on the middle of the band with your feet about shoulders-width apart. Grab one end of the band in each hand and turn your palms to face behind you. Keeping your shoulders down and elbows locked, bend forward at the waist and engage your triceps as you bring your arms straight behind you and up toward the ceiling. Release with control to complete one rep.

What this works: Your triceps

3. Triceps Claps: Stand up on the middle of the band with your feet about shoulders-width apart. Grab one end of the band in each hand and turn your palms to face each other. Keeping your shoulders down and elbows locked, bend forward at the waist and engage your triceps as you bring your arms straight behind you and up toward the ceiling. Without dropping your arms, bring your hands together and touch behind your back. Release out to the sides to complete one rep.
What this works: Triceps and upper back

4. Cross Band Pull Backs: Stand on the middle of the band with your feet about shoulders-width apart. With your left hand, grab the end of the band that’s on your right side. With your right hand, grab the end of the band that’s on your left side. Keeping your back and neck in a straight line and your shoulders down, bend slightly forward from the waist. Pull the ends of the bands straight up toward your armpit, letting your elbows come out to the sides. Release with control to complete one rep.

What this works: Your shoulders, chest, and upper back

5. Cross Band Twists: Stand on the middle of the band with your feet about shoulders-width apart. With your left hand, grab the end of the band that’s on your right side. With your right hand, grab the end of the band that’s on your left side. Bend from the waist and bring both ends of the band down to your right knee. Brace your core as you drive your left elbow up and bring the band in your left hand up and over your shoulder. Release with control to complete one rep. Complete eight to 10 reps, then switch sides and repeat.

What this works: Abs and obliques

6. Kickbacks: Kneel on the floor so your hips are stacked over your knees. Wrap the center of the band under the arch of your left foot and take one end of the band in each hand as you come onto all fours with your palms underneath your shoulders. With a flexed foot and toes pointing down toward the floor, extend and raise your left leg so your foot is higher than your butt. With control, bring your knee back to start. Complete eight to 10 reps, then switch sides and repeat.
What this works: Your butt and hamstrings

7. V Kickbacks: Tie the ends of the band together and knot them to create a sturdy loop. Kneel on the floor and wrap the band around your right ankle and left thigh. Come down onto all fours so your shoulders are stacked over your wrists. Point your toes, and extend your left leg straight out behind you. Lift your left leg up and out to the side. With control, bring it back down to tap the floor, then lift it straight up toward the ceiling. With control, bring it back town to start. That’s one rep. Complete eight to 10 reps, then switch sides and repeat.
What this works: Your butt

8. Thigh Clams: Lie on your left side with your left forearm on the floor, your hips stacked, and both legs inside the looped band. Arrange the band so it’s just above your knees, then bend your knees at a 90-degree angle and bring them forward. Your heels should be stacked and in line with your spine. Pressing your heels together and pushing your top hip forward, lift your right knee up toward the ceiling. Then lower it with control. That’s one rep. Complete eight to 10 reps, then switch sides and repeat.
What it works: Your inner and outer thighs

9. Knee Swings: Loop the band above your knees and lie on your left side with your knees bent about 90 degrees; your hips, knees, and ankles stacked; and your upper body propped up on your left forearm. Keeping your feet flexed and core tight, lift your top leg and bring your knee into your chest. At the same time, drive your right elbow back to help you balance. Then, extend your leg as you drive the heel straight out behind you. At the same time, bring your right arm forward and place it on your left hand for support. Then, bring your right knee back into your chest as you drive your right elbow back. That’s one rep. Repeat eight to 10 reps, then switch sides and repeat.
What this works: Your abs, butt, and hamstrings

10. Hydrant and Kick: Come onto all fours with the band looped around both calves. Lower down to your left forearm. Brace your core and engage your glutes as you bring your right knee straight out to the side and up toward the ceiling. Release with control, then flex your right foot as you extend your right leg and kick out to the side. Return to start with control to complete one rep. Do eight to 10 more reps, then switch sides and repeat.

What this works: Your butt, legs, and outer thighs

11. Leg Beater Vs: Loop the band around both thighs and lie on your back with your legs straight up in the air so your feet are above your hips. Point your toes and cross your right foot in front of your left foot. Then reverse and cross your left foot in front of your right foot. Next, flex your feet and make a wide V with your legs. With control, bring your legs back together in the air. That’s one rep.

What this works: Inner and outer thighs

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