The Secret to Long Lean and Toned Muscles with Resistance Band Exercises

There is nothing like a good resistance band workouts for beginners. It is a resistance style workout that creates long, lean, and toned muscles. They are lightweight and easy to take along with you anywhere you may roam. Using them regularly, you can sculpt your body unlike ever before.

If you’re a total beginner, we’re here to show you the ropes, introducing you to workouts that target the entire body. It’s time to start sculpting that chiseled body you’ve always wanted, and we’re here to show you how.

Resistance Band Exercises for Beginners: What You Should Know.

Before we get started with the leg and arm workouts, we’ll start with some things to consider before you start. First of all, bands come in different resistance levels. Most of them are from light to heavy and are sold in packs.

If you’re a beginner, you should start with the lightest resistance. What you want to avoid is choosing a resistance that is too heavy. You want to be able to feel the resistance without cutting the move short.

resistance band workouts for beginners - resistance band leg workout

When you first purchase a pack of bands, the first thing you should do is try them out. Stretch out each and every one seeing how they feel around the arms and the legs. For arms, place bands around the wrist and pull apart. For legs, place around the ankles and the thighs, seeing how they feel. This will help you choose the perfect size for both leg and arm workouts. Speaking of that, let’s get to the workouts.

Resistance Band Exercises Lower Body.

When doing leg workouts for the lower body, you’re putting tension on both small and large muscles. They are low-impact and will burn calories and fat all in one go. You can do sets or, time yourself and try to get through as many sets as you can. Either way, you’ll feel the burn in all the right places. Try these workouts with your new bands and start to see the difference today.

Resistance Band Leg Extension.

Unlike the bulky machine, resistance bands provide safe tension for movement. You are less likely to injure yourself due to lifting heavyweights. To do this, place your band around the ankles and sit down. Choose the leg that you’re working with, and scoot the band down toward the shin. Then, lift up slowly, feeling the muscles bend and stretch.

Resistance Band Squat.

resistance band workouts for beginners - Resistance Band Squat

The squat is one of the most popular workouts for a reason. It builds muscles in the entire leg and also plumps up the glutes. It is great for an all-around lower-body workout that can be modified by level. All you’ll have to do is place the band around the thighs and squat down. Keep your weight toward the heels and make sure to keep core tight.

Resistance Band Donkey Kicks.

Donkey kicks are known as one of the best hamstrings and booty workouts. They are low-impact and tone up the back of the body quickly. Doing this leg and arm workouts increase the burn and the toning effects. What you’ll need to do is start with the band around your thighs.

From there, get down on the hands and knees, keeping the back straight and the core ignited. From there, fire up the glute, bend the working leg and kick up to the ceiling squeezing the glutes.

Band Exercises For Arms.

No one wants flabby arms. We all want nice tones arms that don’t lap when we wave. For the arms, and leg and arm workouts provides the perfect way to burn fat fast. They activate even the tiniest muscles, creating a tone that weights can’t quite achieve.

Doing a leg and arm workouts at least two times a week, you’ll see results in as little as two weeks. The next time you’re binge-watching your favorite series, grab a band and do a few of these arm exercises.


To target the biceps, you’ll need to grip the band with both hands and lower one down to the upper-thighs. From there, keep the elbow of the working hand close to the lower-ribs. Without moving the upper arm, curl up until hand meets the shoulder and lower back down slowly.


Leg And Arm Workouts - Triceps workout

One of the best workouts for the triceps is the kickback. For this move, you’ll be moving the working arm back only moving the elbow. Adding in the resistance band, you’ll need to grip tight. Then, place opposite arm across the body in front of the thigh. Hold tight and bend the arm back keeping everything from the elbow up tight. You should feel the most tension in the triceps, using this as a guide to keeping good form.


Toned shoulders make all the difference with those summer tanks. To get a good pump on, you can place the band around both wrists. Keep the elbows in tight and close to the body as possible. Keeping one arm still, lift the other to shoulder height and squeeze. Lower back down with control to complete one rep. You can work out one side or both, switching arms to get the blood pumping.


Most back workouts also light up the arm. It’s almost as if you’re getting a 2-for-1 anytime you workout the upper-back. To target both the upper back and shoulders, you can do a resistance band lat pull-down. Bring your arms overhead gripping the band tightly. Keeping the hands shoulder-width apart, lower one down to shoulder height. Come back up and switch arms to complete one rep.

 Resistance Bands Benefits.

Now that you have some workouts to try out, you might be wondering why bands are so great. A leg and arm workouts are a great way to tone up and gain muscle but,

what else is it good for? Let’s take a look at the top three benefits of a leg and arm workouts.

1. Help You Keep Control.

Because moves are slow and controlled, you’re able to work on your form. When working out, the form is one of the most important things to keep in mind. Doing workouts with bad form can lead to unforeseen injuries that will take time to heal. Working with resistance, you’ll gain more control over each move and notice subtle changes in the body.

2. Ignite Stabilizing Muscles.

Because of the lightweight of the bands and the stretching movements, smaller muscles get a chance to work. These small muscles work together with larger muscle groups to improve balance and overall strength. Working the stabilizer muscles consistently, you’ll notice that your balance and overall strength is improved.

3. Work Out Anywhere.

Arm Workouts - Band Triceps workout

If you’re not a fan of gyms, you’re not alone. Many people try to stay far away. Resistance bands are small and portable, allowing you to take them on the go. You can take them on the road when you travel or even create an at-home can do fitness workout using only resistance bands.

Small Band, Big Results.

The resistance band is one small band that comes with big results. The stretching motion sculpts long, lean, and toned muscles. Besides the tone, you’ll experience more strength and balance as they wake up stabilizer muscles. The next time you’re in the mood for a burn, try out our resistance bands workouts for arms and legs.

They’ll work muscle and burn fat in all the right places. Sculpting the body you have always wanted has never been easier thanks to the power of resistance bands. One small band, lots of workouts and big results are yours for the taking, why not start today?

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