fitness

12 moves you can do with a resistance band, the only piece of exercise equipment you need.

When we all found out we’d be spending our time at home for the foreseeable future, toilet paper wasn’t the only thing people stocked up on.

They also bought all the exercise dumbbells. Literally, you can’t find an affordable set of dumbbells anywhere right now.

If you’re keen to workout from home and body weight exercises are a bit boring, never fear.

You can still buy a humble resistance band from so many places on the internet.

WATCH: Sam Wood shares his favourite ab exercises you can do in front of the TV. Post continues after video.

Video via Mamamia

Resistance bands are the most underrated pieces of exercise equipment out there. Clearly, because they’re still in stock at most retailers.

Whether you choose a tube band with handles or a stretchy loop band (or both), resistance bands might not look like much but, gee, they bloody burn once you start using them.

You can find bands on their own, or in a set of bands with different strengths, and they’re also fairly affordable.

resistance band
This band might not look like a taskmaster, but damn, it burns. Image: Supplied/Henny Moody.
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But what can you actually do with a resistance band and can you achieve the same kind of results you could with a set of weights? The answer is heck yes.

So you know what to do with your band of choice when it arrives, we asked two kick arse trainers - Henny Moody, Lauren Simpson Fitness Content Strategist and home training expert, and Melony Cherrett, founder of Fitesque - to share their favourite band exercises that can be done at home for a full body resistance band workout.

Then, all you have to do is... actually do it. Enjoy!

1. Bent Over Row.

resistance band
Image: Supplied/Henny Moody.

Targets: Back.

How to do it:

  • Loop the band around the centre of your foot. Keep the leg on the ground with a soft bend in the knee, and slightly step the other leg into a split stance.
  • Tilt downwards from the hips and bring your body almost horizontal to the floor like you're touching your toes.
  • With one hand wrapped around the band, pull the band up towards the body - your elbow should glide up the side of the body before ending in a 'chicken wing' position.
  • Pull your shoulder blades together like you are squeezing a pencil between them.
  • Slowly lower back down and repeat.

2. Bicep Curl.

resistance band
Image: Supplied/Melony Cherrett.
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Targets: Biceps.

How to do it:

  • Stand on top of your band with your feet hip distance apart, keep a soft bend in your knees.
  • Engage your core, stand tall with your shoulders back and down.
  • Grip your resistance bands with an underhand grip.
  • Lift both arms upward, bending at the elbows, make sure that your elbows stay tucked into your body.
  • Release arms back to starting position.

3. Seated Abductions.

resistance band
Image: Supplied/Henny Moody.

Targets: Glutes.

How to do it:

  • Sit down on a chair or couch with the band above your knees, chest slightly tilted forward and feet placed together.
  • Begin with knees together and then pull them outwards until you can hit maximum resistance.
  • Pause at the top of motion and slowly then bring the knees back together.

4. Upright Row.

resistance band
Image: Supplied/Melony Cherrett.
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Targets: Shoulders.

How to do it:

  • Stand on top of your band with your feet hip distance apart, keep a soft bend in your knees.
  • Engage your core, stand tall with your shoulders back and down.
  • Grip your resistance bands with an overhand grip.
  • Pull the band upwards, making sure your elbows are higher than your wrists.
  • Make sure you don’t hunch your shoulders.
  • Release back to starting position.

5. Oblique Crunches.

resistance band
Image: Supplied/Henny Moody.

Targets: Abs and obliques.

How to do it:

  • Loop the band around the arch of your foot. With one hand, hold the other end of the band.
  • From standing stance, slowly lower the band down towards the ground to the side by tilting from your hips downwards - your hand should glide up the side of your body.
  • Slowly rise back to starting position.

6. Squat Pulses.

resistance band
Image: Supplied/Melony Cherrett.
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Targets: Legs and glutes.

How to do it:

  • Stand on top of your band with your feet a little wider than hip distance apart and make sure your toes are pointing forward.
  • Engage your core, stand tall with your shoulders back and down.
  • Grip your resistance bands with an overhand grip.
  • Squat down, hinging through your hips, knees and ankles making sure that your knees are tracking you toes and in line with your ankles.
  • Bring the handles of your band together.
  • Pulse up and down 20 times, sinking your booty back, core engaged, and chest lifted.

7. Front Raise and Press.

resistance band
Image: Supplied/Henny Moody.

Targets: Shoulders and abs.

How to do it:

  • In a standing position, hold the band around your wrists, pulling outwards to get tension on the band.
  • Start with hands straight and in line with legs. From this position, raise your arms upwards above your head.
  • Pull the band outwards and down behind your head, with your elbows out and fists touching your ears.
  • Press back upwards and then lower arms back to the starting position.

8. Lateral Leg Raise.

resistance band
Image: Supplied/Melony Cherrett.
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Targets: Glutes.

How to do it:

  • Stand on top of your band with your feet hip distance apart, keep a soft bend in your knees.
  • Cross your bands with over so you create an X-like shape, keeping an overhand grip.
  • Engage your core, stand tall with your shoulders back and down, aim to pull the bands up to your hip height.
  • Transfer your weight to your right leg, with the foot flexed lift your leg with control just a few inches off the ground.
  • Lower leg back down and repeat 20 times.
  • Make sure the supporting leg has a soft bend in the knee to engage the stabilising side of the body.
  • Perform 20 repetitions on the opposite leg.

9. Band Tricep Extension.

resistance band
Image: Supplied/Henny Moody.

Targets: Triceps.

How to do it:

  • Loop band around hand and put your fist on your heart across the chest.
  • With the other hand, hold onto the other end loop of the band and pull downwards towards ground, hinging at the elbow.
  • Keep the elbow tucked into the body and activate the tricep in the extension. Pause at the base and then repeat.

10. Lateral Band Jumps.

resistance band
Image: Supplied/Melony Cherrett.

Targets: Legs and cardiovascular system.

How to do it:

  • Fold your band in half and place on the floor.
  • Stand to one side of the band with your feet together (I choose to have my feet together as it challenges my balance a little more but if you feel more comfortable bring your feel to hip distance apart).
  • Bend both knees, gain some momentum by swinging your arms back.
  • Propel yourself upward and jump sideways over your band reaching your arms upwards.

11. Band Standing Kick Backs.

resistance band
Image: Supplied/Henny Moody.
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Targets: Glutes and hamstrings.

How to do it:

  • Step into the band and bring it above the knees.
  • Hold onto a wall, chair or bench for stability.
  • Keep your leg closest to the object you are holding with a soft knee.
  • From this position, bend your body forward so you're parallel to the floor.
  • Raise your other leg upwards as far as you can go with the resistance.
  • Pause and slowly bring the leg back down. Repeat.

12. Band boat pose.

resistance band
Image: Supplied/Melony Cherrett.

Targets: Legs and cardiovascular system.

How to do it:

  • Fold your band in half and sit down on the floor or mat.
  • Gently pull the band apart with your arms at shoulder height.
  • Engage your core and slowly hinge your upper body back.
  • Lift your legs off the floor one at a time with your shins parallel to the ceiling and hold for 10-30 seconds.
  • Rest and repeat 2-5 sets.
  • If this option feels too strong or causes strain on the lower back, please keep both feet on the floor and just hinge your body back or alternate your leg lifts.

Feature image: Supplied/Henny Moody and Melony Cherrett.

Looking for more at-home workouts? Try these:

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