The Best Resistance Band Exercises For Busy Moms

A great way to start strength training at home, resistance band exercises give you all challenge of a workout but in a low-impact way.

Often overlooked, resistance band exercises are a great way to begin strength training (grab these tips on strength training for beginners!), build total-body muscle, gain energy, and increase your metabolism.

The Benefits Of Resistance Bands

Though many busy moms want to work out at home, they're a bit overwhelmed with using dumbbells and not sure how to start strength training.

Resistance band training bridges that gap! Learn more about the benefits of resistance bands.

Resistance bands are:

• Easy to work with, learn, and use
• Low-impact and low injury risk
• A great way to challenge the "sticking point" of an exercise
• Cost-effective
• Easy to store
• Versatile

As a Certified Strength & Conditioning Specialist, I love them the most because at the hardest point of an exercise (think of a row, the hardest point is when you pull backwards), the band is at it's most tense.

This means that it challenges the "sticking spot" or the hardest area of an exercise the most (this resistance band bicep workout is a great demonstration of this).

More challenge to that area means more strength results.

How To Choose A Band

Choosing a resistance band is tricky. There's lots on the market, so how do you know which one is right for you?

I don't recommend pilates bands. The tension just doesn't stimulate your muscles as nicely as I would like. Instead, 

I have every one of my clients grab a red or yellow strength band, It's the least resistant of the strength bands this one works perfectly for shoulders and arms.

Green mini band: these are perfect for all glute (bum!) and lower body exercises. I use these every single workout to give my glutes a nice hit (seriously, check out 36 mini band exercises). They are the cheapest and best piece of at-home fitness equipment for beginners you can grab. You’ll see me refer to them in almost every single workout video I love them that much!

I snag my bands from prosourcefit.com  (use code mamabearfit to save you some money!).

If you're an Amazon lover, this is an awesome deal on the exact bands I mention above and really all you need for at-home workouts. Make sure to check out this free printable resistance band exercise chart for beginner ideas on which exercises to do with them.

Resistance Band Exercises For Moms

There are lists upon lists of band and mini loop exercises out there. But, how do you know which ones are the BEST for mom life?

Opt for exercises that focus on multiple muscle groups like the ones below.

Isolation exercises (like tricep exercises for women) are great. However, when you're short on time, you'll get stronger faster with bigger exercises.

Upper Body Resistance Band Exercises

The exercises in this section primarily target the upper torso with an emphasis on the posterior chain (learn more about posterior chain exercises).

They will help you MAXIMIZE your time and get stronger (to carry kids easier!),

Bentover Row

1. Start in a bentover position (from a hip hinge), with feet flat on the floor, a flat back, knees bent slightly. Wrap the band around your feet and hold your hands by sides.
2. Maintain the bentover position as you row the band up towards your chest, pinch the shoulder blades together at the top, and pause briefly.
3. Reverse the movement and return your hands to the starting position.

As a beginner, perform 3 sets of 8-12 repetitions.

Band Pull Apart

1. Stand tall with your feet flat on the floor and hold a red strength band in your hands with palms facing down.
2. Keep the elbows slightly bent as you open up the arms driving the side of your hands backward and feeling your shoulder blades together behind your back.
3. Make sure not to row the elbows backward but instead, open up the arms. Do not lock out the elbows.

Perform 3 sets of 10-15 repetitions.

Single Arm Lat Pulldown

1. Hold a green mini band in both hands with arms extended overhead.
2. Keep one arm high as you depress the shoulder and pull the other hand down.
3. Aim to "tuck your elbow into your back pocket".
4. Pause briefly before returning the hand above your head to the starting position.

Start with 3 sets of 10 repetitions per arm.

Bow & Arrow Row

1. Grab a green mini loop and stand in a staggard archer stance (right foot back, left foot forward). Knees bent slightly, standing upright. One leg straight and the other on the ball of the foot and bent slightly.
2. Hold the mini loop in your hands and straighten the left hand in front of you.
3. Thinking of pulling back a bow as you pull the mini loop back with the right arm and bring the hand towards the chest. Make sure the shoulder is down and in. return to the starting position.

As a beginner, perform 3 sets of 8-12 repetitions (per arm).

Resistance Band Chest Press

1. Lay on the floor with your knees bent (feet flat) and a strength band wrapped around your back being held in both hands.
2. Press your hands toward the ceiling against the band.
3. Pause and return the elbows toward the floor.

Perform 2 sets of 12 repetitions.

Lower Body Resistance Band Exercises

Though there are only four exercises on this list, there are so many more options!

Get creative with the basic exercises every mom should master and their variations to help you get strong.

Mini Band Squat

1. Wrap a mini loop around your legs either below the knees or above the ankles.
2. Take your feet hip width apart or slightly more.
3. Push the hips back, the knees out, and slowly lower the hips.
4. Keep the heels on the floor.
5. Pause at the bottom and ensure you're pushing against the mini band before pushing back up.

Perform 3 sets of 12-15 repetitions.

Note: learn more about squat variations to boost results!

Band Deadlifts

1. Wrap the band around your feet and hinge forward with a flat back (learn how to hip hinge).
2. Grab the top of the band if using a mini loop or the sides of the band by the feet if using a strength band.
3. Create tension with the entire body.
4. Press the feet away from the floor, thrust the hips forward as you bring the torso up and lockout the glutes at the top for a pause.
5. Reverse the movement.

Perform 3 sets of 10 reps.

Paused Glute Bridges

1. Lying on your back, bend your knees and bring your heels close to your bum. Feet shoulder-width apart roughly. Place the band around your hips and hooked to your heels.
2. Push through your heels and lift your hips by squeezing the glutes. Do not excessively arch the lower back.
3. Pause at the top for three seconds with a maximum glute squeeze before releasing the tension and bringing the hips back to the starting position.

Perform anywhere from 8-25 repetitions.

Band Front Squats

1. Wrap a strength band around your shoulders and hooked onto the bottom of your feet.
2. Lower into a squat position.
3. Push up back to standing against the band.

Perform 3 sets of 15 repetitions.

Band Lunge

1. Wrap a strength band around your shoulders and hooked onto the bottom of your right foot.
2. Step back with the left foot and lower the knee down to hover above the ground.
3. Squeeze the glute of the right leg and pull the body back up against the band to the starting position.

Perform 10 repetitions per leg for 3 sets.

Other Fitness Tips For Busy Moms

• 5 minute workouts
• Glute activation exercises with a band
• 10 minute EMOM with mini band
• Resistance band strength workout
• 25 minute resistance band workout
• Mini loop tricep extension
• Superman row with mini band

Frequently Asked Questions About Resistance Band Training