Toned Down Resistance

Asian woman holding handle in gymnasium

No gym? No problem. Simulate gym workouts and keep your body lean and toned with these resistance band exercises. 

If you’re the type of person who’s frequently on the go (or in this case, on the no-go for the foreseeable future), resistance bands are probably the most portable workout equipment you can lug around and use, virtually wherever you may find yourself in. As well, you can get a full-body workout with these elastic endorphin dispensers. 

If you’ve got one at home (or order one online), here are a few resistance band exercises you can do while we all do our part by staying at home. 

Upper Body

Concentration Curls

This one’s great for toning the arms. Start in a forward lunge position (right leg in front) and place one end of the band around the middle of your right foot. While maintaining the lunge, grab one end of the loop with your right hand and pull until your elbow is bent, then slowly lower down. 

Perform 10-12 reps and repeat on the other side with a left forward lunge.  

Bent-over Rows

Step on the band with feet shoulder width apart. Hinge at your waist and with knees slightly bent, and keep your hips back as you pull the band up towards your hip. Make sure that you squeeze your shoulder blades and keep your elbows close to your sides as you pull up, release slowly going down. 

Perform exercise for 10-12 reps. 


Add a bit of resistance to this timeless move. While in a plank position, drape the band across your upper back. Loop the other end of the band between your thumbs and forefinger and push your torso away from the floor. 

Make sure that you contract your glutes and abs, while keeping your elbows close to your sides to make the most of this move. Perform for 10-12 reps. 

Repeat the three upper body exercises 3-4 times.  

Lower Body

Front Squats

Similar to the previous exercise, stand over the band, making sure that it’s placed firmly in the middle of both feet. Place the other end of the loop (or handle, depending on what kind of resistance band you have) over both shoulders and secure a firm grip. 

With elbows bent by your shoulders and facing front, bend your knees 90 degrees pressing it out over your toes, then rise back up to the starting position. Perform 10-12 reps. 

Glute Bridge

Lie down on the floor and tighten the band around both legs, right above the knees. Bend your legs close to 90 degrees and raise your hips until your shoulders, hips and knees make a straight line. Make sure you contract your glutes throughout the movement. 

Perform 10-12 reps.  

Lateral Band Walk

Step into the band and tighten the band just above your ankles (with feet shoulder width apart). Starting in a half-squat position, shift your weight to your left leg and step sideways using your right leg. Perform the same move on the other side. 

Perform 10-12 steps on each side. And perform the entire circuit 3-4 times. 

There are a host of other resistance band exercises you can find online. But even with this simple circuit, you can make sure that you’re body’s toned down and ready to hit the town when better days finally dawn on us. 

What do you think?