15 Home Resistance Training Exercises

Resistance training is a great way to build strength, improve muscle tone, and boost overall fitness. These exercises require minimal equipment, such as resistance bands or just body weight. Follow the instructions and pictures for the best results.

Arms

1. Bicep Curls with Resistance Band

Instructions:

  1. Stand on the center of the resistance band with your feet shoulder-width apart.
  2. Hold the handles with your palms facing forward.
  3. Curl your hands towards your shoulders, keeping your elbows close to your sides.
  4. Slowly return to the starting position.
  5. Repeat for 12-15 reps.
2. Tricep Dips

Instructions:

  1. Sit on the edge of a sturdy chair or bench with your hands next to your hips.
  2. Slide your butt off the edge and lower your body by bending your elbows.
  3. Push back up to the starting position.
  4. Repeat for 10-15 reps.
3. Shoulder Press with Resistance Band

Instructions:

  1. Stand on the center of the resistance band with your feet shoulder-width apart.
  2. Hold the handles at shoulder height with your palms facing forward.
  3. Press the handles overhead until your arms are fully extended.
  4. Slowly return to the starting position.
  5. Repeat for 12-15 reps.
4. Tricep Extensions with Resistance Band

Instructions:

  1. Stand on the center of the resistance band with your feet shoulder-width apart.
  2. Hold the handles with your hands behind your head, elbows bent.
  3. Extend your arms overhead until they are fully straight.
  4. Slowly return to the starting position.
  5. Repeat for 12-15 reps.
5. Lateral Raises with Resistance Band

Instructions:

  1. Stand on the center of the resistance band with your feet shoulder-width apart.
  2. Hold the handles with your arms at your sides.
  3. Lift your arms out to the sides until they are parallel to the ground.
  4. Slowly return to the starting position.
  5. Repeat for 12-15 reps.

Back

6. Resistance Band Rows

Instructions:

  1. Secure a resistance band around a sturdy object at waist height.
  2. Hold the handles and step back until there is tension on the band.
  3. Pull the handles towards your torso, squeezing your shoulder blades together.
  4. Slowly return to the starting position.
  5. Repeat for 12-15 reps.
7. Plank

Instructions:

  1. Start in a push-up position, but rest on your forearms instead of your hands.
  2. Keep your body in a straight line from head to heels.
  3. Hold the position for 30-60 seconds.
8. Supermans

Instructions:

  1. Lie face down on the floor with your arms extended in front of you.
  2. Lift your arms, chest, and legs off the ground simultaneously.
  3. Hold for a few seconds, then lower back down.
  4. Repeat for 12-15 reps.
9. Bird Dogs

Instructions:

  1. Start on your hands and knees in a tabletop position.
  2. Extend your right arm forward and left leg backward simultaneously.
  3. Hold for a moment, then return to the starting position.
  4. Alternate sides and repeat for 12-15 reps on each side.
10. Reverse Fly with Resistance Band

Instructions:

  1. Stand on the center of the resistance band with your feet shoulder-width apart.
  2. Hold the handles with your arms extended in front of you at shoulder height.
  3. Pull the handles apart and out to your sides, squeezing your shoulder blades together.
  4. Slowly return to the starting position.
  5. Repeat for 12-15 reps.

Legs

11. Squats

Instructions:

  1. Stand with your feet shoulder-width apart.
  2. Lower your body by bending your knees and hips, as if sitting back into a chair.
  3. Keep your chest up and knees over your toes.
  4. Return to the starting position.
  5. Repeat for 15-20 reps.
12. Lunges

Instructions:

  1. Stand with your feet together.
  2. Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.
  3. Push back up to the starting position.
  4. Alternate legs and repeat for 10-15 reps on each side.
13. Glute Bridges

Instructions:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Lift your hips towards the ceiling, squeezing your glutes at the top.
  3. Hold for a moment, then slowly lower back down.
  4. Repeat for 15-20 reps.
14. Single Leg Deadlifts

Instructions:

  1. Stand on one leg, holding a weight or resistance band in the opposite hand.
  2. Keeping your back straight, hinge at the hips and lower the weight towards the floor.
  3. Return to the starting position.
  4. Repeat for 10-15 reps on each leg.
15. Calf Raises

Instructions:

  1. Stand with your feet hip-width apart, holding a weight or resistance band for added resistance.
  2. Lift your heels off the ground, rising onto the balls of your feet.
  3. Slowly lower back down.
  4. Repeat for 15-20 reps.

Tips for Effective Workouts:

  • Warm up before starting your exercises.
  • Focus on maintaining proper form to avoid injury.
  • Gradually increase the resistance or intensity.
  • Listen to your body and rest as needed.
  • Stay hydrated and maintain a balanced diet.

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