Resistance bands are arguably the most inexpensive and lightweight fitness equipment out there

By Nicole Ganglani | Art by Dana Calvo 

A resistance band or “booty band” (as fitness enthusiasts like to call it) is arguably the most lightweight, inexpensive, versatile and easy to pack fitness equipment out there. This handy tool offers plenty of exercise options and can spare you the hassle of carrying heavy weights wherever you go. It’s low-impact and comes in different “weights” (tensions) suitable for all fitness levels. If you’re wondering how these booty bands can replace some weight exercises or how they work in general, here are five of the easiest exercises you can do with it: 


Glute bridges


  1. Start by lying face up on the mat with your knees bent, a resistance band wrapped around your thighs. Make sure your feet are hip-width apart
  2. Engage your core so your back presses against the floor 
  3. Then, push and lift your feet so they align with your knees and squeeze your glutes
  4. Lower your hips to the floor and go back to your starting position 


Ankle jumping jacks


  1. Make sure your resistance bands are around your ankles
  2. Start by standing in quarter-squat position with your hands on your chest
  3. Jump your feet out and in to complete one rep. Make sure you’re in a bent knee position when you land


Banded Clam Shell


  1. Wrap the band around your thighs and lie on your left side with your hips, knees and ankles on top of each other
  2. Then lift your right knee open and then lower it gradually to go with your left knee. That’s one rep. Make sure your core is engaged and back is straight while doing this. 


Lateral band walk


  1. Start by placing your resistance band around your ankles and in a quarter squat position 
  2. Take one big step to your right with your right foot. Do this five times consistently. And then do the same with your left foot 
  3. Afterwards, do the reverse direction by starting with your right foot going backwards and then left foot going backwards
  4. Do this consistently and make sure to alternate directions each time


Squat to Lateral Leg Lift

  1. Make sure your resistance band is above your knees and around your thighs. Stand with your feet hip-width apart and with your hands on your chest
  2. Bend your knees and bring your hips down for a squat
  3. Then stand up and lift your right leg out to the right side. Make sure your knee is straight. Then return your right leg to the floor. 
  4. Bend your knees once again but this time lift your left leg to the left side. Once you return your left leg down, squat again and do this on your side leg. That’s one rep.