22 Resistance Band Exercises To Tone Your Entire Body

How to: Wrap a resistance band around your thighs, and slowly lower down into a half-squat position. Lift your right foot and take a step to the right, following with your left foot. Then reverse the movement to return to your starting position. That's one rep.

How to: Wrap a resistance band around your forearms, and stand with your feet shoulder-width apart. Raise your arms overhead. Sit your hips back, bend your knees, and lower down until your thighs are nearly parallel with the floor. Push through your heels and rise back to start. That's one rep.

How to: Wrap a resistance band around your thighs. Lower down into a half-squat position. Press your right knee a few inches to the right. Return to start. Then repeat on the left side. That's one rep.

How to: Stand up straight with your feet slightly staggered. Wrap a resistance band around your front foot, and hold the other end in two hands. Hinge at your hips, lean forward, bend your knees slightly, and lower down until your hands go just below your knees. Slowly return to start. That's one rep. Complete all reps on one side, then switch to the other.

How to: Stand with your feet hip-distance apart. Wrap a resistance band around your feet. Grab the top of the resistance band with both hands, and stand up straight. Hinge at your hips and lower down, with a slight bend in your knees, until your hands go just past your knees. Slowly return to start. That's one rep.

How to: Stand with your feet slightly wider than shoulder-distance apart. Wrap a resistance band around your left foot, and hold the other end in your right hand. Bend your left knee, and lean into your left side, bringing your right hand down toward your left foot. Then stand up straight, bend your right elbow, and bring your hand toward the right side of your chest. That’s one rep. Complete all reps on one side before switching to the other.

How to: Stand with your feet slightly wider than shoulder-width apart. Wrap a resistance band around your right foot, then stand on the other end with your left foot. Bend your arms and place your hands behind your head. Bend your right knee and lift it toward your right elbow. Slowly lower back down to start. That's one rep. Complete all reps on your right side before switching to the left.

How to: Lie on your side, with a resistance band wrapped around your thighs, and your body propped on your forearm. Bend your knees, so they’re facing forward, with feet behind your body. Maintaining this position, lift your top knee as far as you can, then lower back to start. That’s one rep. Complete all reps on one side before switching to the other.

How to: With resistance band wrapped around thighs, lie down on your back, then bend your knees, and lift your hips into the air, with heels pressed into the ground. Lift your left foot and bring it a couple inches forward, followed by the right. Then reverse the movement and return to start. That’s one rep.

How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Wrap a resistance band around your thighs. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for a second before lowering to start. That's one rep.

How to: Lie flat on your back, wrap a resistance band around your feet, and place your hands on the sides of your body. Bring your left knee toward your chest as you extend the right. Then switch sides. Keep your lower back firmly planted on the ground. That's one rep.

How to: Get in a plank position, with your hands flat on the ground and shoulders stacked over your wrists. Wrap a resistance band around your feet. Lift your right foot, and bring it forward, so your knee forms a 90 degree angle. Keep your knee hovering a few inches off the floor. Do the same on your left side. Pause, then return to start. That's one rep.

How to: Lie down on the ground. Wrap one end of a resistance band around your right foot, and hold the other end in both hands. Lift your legs in the air, so they form a 90 degree angle with the rest of your body. Slowly lower your left leg until it nearly touches the ground, then return to start. That’s one rep. Complete all reps on one side before switching to the other.

How to: Get into a side plank position, with your left forearm on the ground, and your ankles stacked on top of each other. Your body should form a straight line from head to foot. Hold a resistance band in between your hands. Pull your top hand up until it’s fully extended in the air, then slowly lower back down until your hand is at shoulder height. That’s one rep. Complete all reps on one side before switching to the other.

How to: Lie flat on your back. Hover your feet a few inches off the ground, and lift your arms by your ears, resistance band around your wrists. Hold for a couple of seconds, then curl your body in and hug your knees. Hold for a few seconds, then return to start. That’s one rep.

How to: Wrap a resistance band around your ankles, then get into a high plank position, with your shoulders stacked over your wrists. Keeping your core tight and pelvis stable, lift your right foot and tap it a few inches to the right. Return to start. Then repeat on the left side. That’s one rep.

How to: Wrap a resistance band around your ankles. Lie on the ground, with your back pressed flat into the floor, and hands at your sides. Lift your legs into the air so they form a 90-degree angle with your body. Bring one foot down, followed by the other, keeping your legs about a foot apart, and tension in the resistance band. Once your bottom foot reaches a couple inches off the ground, return to the top. That's one rep. Complete all reps on one side before switching to the other.

How to: Wrap a resistance band around your ankles, and lie flat on the ground, with your hands at your sides. Hover your feet a couple inches off the ground, and lift your chest up. Move one foot up while the other goes down, then switch your foot position. That's one rep.

How to: Lie on the ground with your knees bend and feet pressed into the floor. Hold a resistance band between your hands, and lift your arms overhead, biceps by your ears. Keeping tension in the resistance band, move your upper body about a foot to the right, then return to center, and repeat on the left. That's one rep.

How to: Get into a high plank position, with your shoulders stacked over your wrists. Loop one end of a resistance band around your left thumb, and hold the other end in your right hand. Keeping your core tight and hips stable, pull your right hand to your shoulder. Slowly lower back down. That’s one rep. Complete all reps on one side before moving on to the next.

How to: Sit up straight, with your legs extended and feet flexed. Wrap a resistance band around your left foot, and hold the other end with your left hand. Keeping your legs and torso stable, pull the band backward, until your hand reaches the left side of your body. Return to start. That's one rep. Complete all reps on one side before switching to the other.

How to: Stand with your feet hip-width apart, hinging forward at your hips, and knees slightly bent. Wrap one end of a resistance band around your left foot, and hold the other end in your left hand. Keeping your body stable, pull the resistance band up, until your left hand nearly reaches the left side of your body. Slowly return to start. That's one rep. Complete all reps on one side before switching to the other.