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6 Epic Fitness Band Exercises The 20-Minute Power Workout You Can Do At Home

Versatile, effective and easy on the joints there are stacks of reasons you should be adding a fitness band workout to your repertoire. The fitness bands is one of the most popular on the market and comes with a large catalogue of exercises you can use for strength training, warming up and stretching.

The joint-gentle way to build strength

Regular training sessions with the fitness band build flexibility and strengthens your muscles, without putting too much stress on your joints. This joint-gentle strengthening workout is not limited to individual muscle groups but has a brilliant effect on your entire body. Fitness band exercises make your entire body sweat and you begin burning calories in no time.

The perfect, go-anywhere workout buddy

Because it’s so compact, a fitness band is the perfect training accessory for at home and on-the-go. You can take it with you on work trips, weekends away and holidays. Fitness band exercises can be easily incorporated into your workouts which gives your training additional intensity and variety. You’ll soon find your favorite fitness band exercises and be giving your workouts a new lease of life, not to mention getting your body in amazing shape.


You can do these fitness band exercises one after the other or combine them whatever way feels best for you. The entire training plan is also available as a free download, so you always have it with you on the go. 

Our tip: Print out the training plan with the fitness tape exercises and stick it on your fridge so you’ll be reminded of your workout and never forget a training session.

1. Side Bend

  • Stand wide and stretch your arms straight above your head
  • Hold the band between your thumb and forefinger on both hands
  • Palms face forward
  • Slowly tilt your upper body to one side with your arms straight
  • Hold the side position for 5 seconds and slowly straighten up again

3 sets of 12-15 repetitions per side
Goal: Strengthening the oblique abs and arms

2. Overhead Outward Push

  • Stand with feet shoulder-width apart and stretch your arms straight above your head
  • Fix the 3 straps at the ankles, above the knees (heavy strength) and between hands (light strength)
  • Loops on the lower body are under tension throughout the exercise
  • Pull your arms apart until the loop has reached its maximum length
  • Hold the resistance for 5 seconds before bringing your arms together

3 sets of 10 repetitions 
Goal: Strengthening legs, arms and shoulders

3. Squat with straight arms

  • Stand with feet shoulder-width apart and stretch your arms straight above your head
  • Fix the straps above the knees (heavy strength) and between the hands (light strength)
  • Go into the squat, putting tension on the ligament on your legs
  • At the same time, pull the loop apart with force on your hands
  • Hold in the lowered position and put the loops under maximum resistance for 5 seconds

Straighten your legs again and go back to the starting position

3 sets of 10-12 repetitions
Goal: Tighten your thighs and buttocks plus strengthen your arms and shoulders

4. Side plank

  • Start in the side position, fixing the band just below the knees
  • Stretch legs out on top of each other with your hips raised from the floor
  • Support yourself on your left forearm and place your elbow directly under your shoulder
  • Open the upper leg until the loop is under maximum tension

Hold your legs apart for a moment and lower your upper leg back down

3 sets of 10-12 repetitions per side
Goal: Tighten the waist and define the lateral abs 

5. Pool lift

  • Lie on your back and fix the band above your knees
  • Put your knees up with heels pressing into the ground
  • Place arms next to your body with palms facing down
  • Lift your pelvis until your body is straight
  • Tense your buttocks and hold the position for 5 seconds
  • Lower your upper body again without putting it down completely

3 sets of 10 repetitions
Goal: Tighten your back thighs, shape your buttocks and stretch your hip bend

6. Kickbacks

  • Go face down on your hand and feet, then attach the band to your feet
  • Wrists are below the shoulders and knees are below the hips
  • The back is straight and the stomach is tense
  • Lift your right leg straight off the floor until it is in line with your back
  • The band is pulled apart and under tension
  • Hold in this position for 10 seconds and bring the leg back to the starting position

3 sets of 12-15 repetitions
Goal: Firm thighs, shaping the bottom and stretching the back

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