Resistance band is a one of its kind fitness tool that people use to build and tone muscles in various parts of their body. These easy to use bands, made up of rubber or synthetic, provide different levels of elasticity for different muscles. If you are on the go all the time, short on space or don’t get enough time to go to a gym but still want to tone your body with a workout, a resistance band is the way to go. This stretchable band, which costs less than 20 bucks and easily fits in your hand bag, can be used to do a series of exercises to tone your shoulder muscles, abs, legs and hips. Here are a few resistance band exercises that women of all ages can do to maintain a healthy body shape.

Reverse Lunge

This exercise works on your hips and legs. Stand on the floor so that your left foot is a couple of feet in front of your right foot, with the right heel off the floor. Hold the resistance band handles in your hands and place the band under your left foot. Stretch the band upwards until your hands reach shoulder height. Now lower your hips, bending both knees, until your left thigh becomes parallel to the floor. Now keeping your abs tight, straighten your legs and raise your torso. Pause for a count of two and then lower. Repeat 8 times for a set and then switch legs.


This exercise tones abs, shoulders, legs and hips. Tie one end of the resistance band to a heavy object such as a sofa or a bed leg; but make sure it is about a foot off floor. Hold the other end of the band in your hands and stand on the floor so that the tied end is on your left side and your feet are slightly wider than hip-width apart. Flex your knees and sit back until your thighs are parallel to floor. Slowly stand, twisting your torso to the right. In the meantime, also pull your arms diagonally toward your right shoulder. Repeat 8 times for a set and then switch sides.

One-Leg Row

This exercises primarily works on shoulders, back and legs. Loop the resistance band under your left foot and hold both the handles in the right hand, resting at the waist height. Resting your left hand on left hip, balance yourself on right leg and lift the other leg, without bending, in front of you about a foot off floor. Now keeping the left leg straight, pull the band handles toward the right shoulder. Pause for a count of two then lower the right arm. Repeat 8 times for a set then switch sides.