10 Fat-Melting Exercises to Do at Home with Resistance Bands

10 Fat-Melting Exercises to Do at Home with Resistance Bands

resistance bandsExercises

Have you always wanted a toned, muscular body? Perhaps you thought it could only be possible with an expensive gym membership. Did you know that you can get impressive results by using resistance bands for an at-home workout?

Fitness experts tell us that it’s vital to keep our bodies moving for optimal health. Countless reports demonstrate the debilitating relationship between a sedentary lifestyle and obesity. If you spend most of your free time as a couch spud, it’s easy to see why your muscles would be as limp as mashed potatoes.

If you are determined to get a leaner and healthier body, you can schedule a few minutes each day to exercise at home. You needn’t purchase a bunch of pricey workout equipment that takes up a lot of space and will eventually become an expensive clothes rack. Don’t break the bank with costly gym memberships across town that you may not use anyway.

Are you like most people and juggle family, career, and social obligations? You may be short on time and have limited space for an at-home workout. However, resistance band workouts don’t require a lot of time or space, and they are fun to do.


What Are Resistance Bands?

Did you know that these colorful, stretchy bands are some of the most inexpensive workout equipment that you can buy? They are perfectly portable, don’t require a lot of space to use, and you simply roll them up for storage. Plus, they are so easy to use that almost anyone can do it.

Resistance bands are like oversized rubber bands that are available in a variety of sizes. You can do resistance training with just about any part of your body that needs work. More durable bands provide more resistance to strengthen your muscles and help burn fat, while lighter elastics are suitable for your upper body.

When shopping for the right bands, you will notice looped bands that vary in size, length, and thickness. Some bands don’t have loops, and they may have handles or not. Choose a few that feel comfortable to you and will provide varying degrees of resistance for the best workout.

Benefits of Resistance Training

It’s impressive when you consider how pulling and stretching elastic bands can have so many benefits. Medical research suggests that resistance training with bands may lower your blood pressure, reduce belly fat, and manage or prevent Type 2 diabetes. These workouts also demonstrate positive results for building muscle and strengthening bones and joints.

Are you ready for an in-home work out that isn’t complicated and can be fun for your whole family? Resistance band training can be tailored to exercise almost any part of your body.

10 Resistance Bands Exercises to Melt Fat and Sculpt Your Physique

Here are ten innovative resistance exercises for you and your family to try at home.

1. Shape Your Booty

Your glutes make up a trio of muscles that are responsible for supporting your backside and hips. As you get older, it is normal for your behind to sag a little and stores up excess fat. Resistance exercise is an ideal way to strengthen these muscles and burn away saggy fat from your booty.

To begin, lie on your side and support yourself with a hand. Place your elastic band around your ankles for strong resistance or right above your knees for a lighter workout. While keeping your body straight without bending, lift your first leg sideways while you squeeze your outer buttock, then return to the starting position. Repeat 10-15 times, switch sides, then do another set of repetitions.

leg lifts for sculpting the butt

2. Learn to Master Your Thighs

Do you secretly resent the thighs you inherited? Of all the complaints women have about their bodies, thick thighs are among the top. While genetics and aging can affect your hips, proper diet and resistance exercise can help strengthen and tone them.

Start by placing your elastic band right above your knees, and then stand with your feet in line with your shoulders. Let your toes point out slightly. Now, squat with your behind close to your ankles, stand up with a jump, and gently land on the balls of your feet. Continue for a repetition of 10-15 times.

exercise to melt faton thighs

3.Resistance Leg Lifts

Leg lifts are a classic strengthening exercise you have probably done since high school gym class. They are an ideal way to work out your hamstrings, glutes, and your lower abdomen. When you use an elastic band for resistance, you boost the fat-burning power of this exercise.

Put your elastic band around your ankles, then assume a push-up position with your hands and feet supporting your body. Smoothly lift one heel upward as you feel the band’s resistance while trying not to round your back. Do 10-15 repetitions with one leg, switch to the other, then continue for 10-15 more repetitions.

resistance bands

4. Backward Kicks

To do the backward or donkey kick, you must start on all fours in the downward dog position. Make sure the resistance bands are resting above your knees. You must keep your neck, back, and hips in perfect alignment. Start with your left heel and kick it out to stretch the band a bit.

As you do this exercise, make sure that you keep your hips level because if your back becomes round, you are in the wrong stance. Now, return to the starting downward dog position and switch to the other side.

resistance bands

5. The Jump Squat

Stand straight with your feet about 12 inches apart, and keep your toes paralleled. Place the resistance band right above your knees. Start in a squat and then transition into a jump.


If done correctly, then you should land on the balls of your feet. Stand back up and do it over again. There are many other squat variations that you can do with these bands too.

jump squat exercise

6. Hip Abduction

For this exercise, you will need the support of a wall. Place the band on your ankles and hold onto the wall. If you need less resistance, then place the band closer to the knee area. Squeeze your glutes while lifting your leg.

Start with the right and then switch to the left. It’s essential to keep your body straight and not to bend your torso. Do 10-15 repetitions on once side and then switch to the other.

Your subscription could not be saved. Please try again.
ThankThank you! Your free book preview is in your email. If you don’t see it immediately, please check your spam or promotions folder.