Resistance Band Arms, Abs, and Booty Workout – 10 Exercises for Best Results

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I love the simplicity and versatility of resistance bands. Theyโ€™re compact, easy to travel with, and pack a serious punch when it comes to working those muscles. And letโ€™s be real โ€“ who doesnโ€™t enjoy a good arms, booty, and abs session?

Today, Iโ€™m sharing a workout that targets both areas at the same time. Yep, you read that right. We’re hitting those abs, booty, and arms simultaneously with nothing but resistance bands. Itโ€™s quick, effective, and, trust me, your muscles will thank you later!

1. Overhead Press & Side Bend

Woman stretching side-to-side while holding an overhead band with feet anchored
Full-body warm-up with side bends for mobility and core activation|YouTube
  • Stand with your feet hip-width apart, resistance band looped under your feet.
  • Bring the right hand up into a cactus position, elbow bent at 90 degrees.
  • Press the arm overhead, then lean to the left as you engage your left-side obliques.
  • Return to the start, keeping it controlled.
Repeat 12 times on each side. This move targets your shoulders while really challenging those side abs. Youโ€™ll feel the burn as you press up and lean, working the shoulders and obliques all in one go.

2. Twist & Upright Row

Woman standing upright mid-rep in a shoulder press using handles and elastic tubing.
Standing shoulder press variation for upper body training|YouTube

Hereโ€™s how to do it:

  • Stand with the band under your feet, crossing it in front to make an “X.”
  • As you pull the right arm up towards the shoulder in a row, twist your torso to the right.
  • Keep your hips steady, ensuring they face forward.

Do 15 reps on each side. The upright row works your shoulders and upper back, while the twist engages your obliques for an added core challenge.

3. Side Plank & Pull

Woman performing a side plank with a resistance band in one hand
Adding upper body resistance to a side plank using a resistance band|YouTube

This is a killer move for your obliques and shoulders. Balancing in the plank position makes your core work harder to stabilize, while the band adds tension to your shoulder pull.

  • Get into a plank position with the band choked up in your hands.
  • Shift your weight to the left side as you pull the band with your right hand, raising it toward the ceiling in a side plank.

*Repeat 12 times on each side.ย 

4. Roll Down & Wide Row

Woman doing seated rows with a resistance band anchored around her feet
Seated resistance band row to strengthen the back and arms|YouTube

How to do it:

  • Sit on the floor, looping the band around your feet.
  • Roll halfway down, engaging your core and holding the bandโ€™s handles.
  • Perform a wide row by pulling the handles back, elbows out.
Go for 15 reps. This is perfect for sculpting your back while also giving those lower abs a workout as you hold the semi-reclined position.

5. Roll Up & Front Raise

The roll-up challenges your abs, while the front raise gets those shoulders engaged. Bonus: your lower back will love the stability work.

  • Stay seated with the band still around your feet, lying flat on your back.
  • Hold the handles and roll up to a seated position, keeping your arms straight as you raise the band overhead.
  • Lower yourself back down with control, bringing the arms to your sides.

*Complete 10 reps.ย 

6. Bicycles

Woman performing a core workout using a resistance band while seated on a mat
Engaging the abs and hip flexors with a resistance band seated bicycle move|YouTube

How to do it:

  • Sit up, slip the band handles over your feet, and roll slightly back.
  • Lift your legs to about a 45-degree angle.
  • Alternate bringing each knee to your chest in a bicycle motion.
Shoot for 20 reps total. Itโ€™s a classic bicycle move, but with the band, you get extra resistance for your lower abs and hip flexors.

7. Scissors

This move really isolates the lower abs while the crunch works your upper abs, making it a great full-ab move.

  • Lie flat on your back with the band handles still around your feet.
  • Lift your legs up toward the ceiling and curl your shoulders off the mat in a small crunch.
  • Lower the right leg down to hover above the floor, then switch legs in a scissoring motion.

*Repeat for 20 reps.

7. Resistance Band Glute Bridge

Woman holding a glute bridge pose on a flat bench, knees apart and hips raised
This variation of the glute bridge strengthens your core, glutes, and lower back muscles|YouTube

Glute bridges help shape and lift the booty while strengthening the hamstrings and lower back. Adding a band takes the challenge to the next level and really fires up the side glutes, too.

How to do it:

  • Lie on your back with the band just above your knees and feet flat on the floor, hip-width apart.
  • Press your heels down and lift your hips toward the ceiling, squeezing your glutes hard at the top.
  • Lower back down with control.
Go for 15 reps. Push your knees outward against the band during each lift to engage the entire glute area even more.

9. Resistance Band Standing Kickback

Woman using a resistance band for standing kickbacks in a home gym setting
Resistance band standing kickbacks target glutes and hamstrings, ideal for toning without|YouTube

This move focuses directly on the glutes and helps shape the backside with targeted isolation. Youโ€™ll feel the burn in the standing leg too, as it works to stabilize.

How to do it:

  • Place the band around your ankles and stand tall, holding a wall or chair for balance.
  • Keep one leg straight and slowly kick it backward, squeezing the glute at the top.
  • Return to the starting position with control.

*Repeat for 12 reps on each leg.

10. Resistance Band Side Step Squat

Woman performing side step squats in a fitness studio using a looped band around her thighs
Lateral squats build glute and hip strength while enhancing balance and mobility|YouTube

This combo move tones the glutes and outer thighs and adds extra burn to the legs. The band keeps tension on your muscles the entire time.

How to do it:

  • Position the band above your knees and stand with feet hip-width apart.
  • Lower into a squat position and step to one side, then bring the other foot to follow.
  • Continue stepping sideways for several steps before switching directions.
Aim for 20 total steps. Keep your chest lifted and stay low to really feel those glutes working hard.

Quick Tips for Success

I get it โ€“ new moves with resistance bands can sometimes feel a little tricky at first. But donโ€™t worry, once you get the hang of the tension and how the band moves with your body, itโ€™ll feel more natural.

Here are a few tips that can help:

  • Start with lighter resistance:ย If youโ€™re new to bands, start with a lighter one and gradually increase the tension as you build strength.
  • Focus on form:ย Keep your core tight throughout each movement. Itโ€™s tempting to rush through, but slow and controlled motions will make sure youโ€™re targeting the right muscles.
  • Modify as needed:ย If an exercise feels too challenging, shorten the band or try a different variation. For example, you can do a side plank on your knees instead of your toes.

And the best part? You can easily adjust the resistance on the fly โ€“ just grab the band closer to the handles for more tension, or give yourself more slack for less. Itโ€™s all about finding what works best for your body.

Why I Love Combining Arms and Abs

Why not work smarter and hit two muscle groups, at once? When you pair arms and abs, youโ€™re not just saving time, youโ€™re also helping to engage your whole upper body. Your core is constantly working to stabilize you during arm exercises, and your arms assist in many ab-focused moves.

Working arms and abs together also encourages better posture. Strong abs support your back, while toned arms help carry you through everyday tasks more efficiently.

Wrapping Up

By mixing arms, abs, and booty moves, you covered everything you need to feel strong, sculpted, and fierce. I know some of these exercises might feel tough at first, but that sweet burn means your muscles are waking up and getting stronger with each rep.

Keep that energy high, stay proud of every rep, and always celebrate the small wins along the way. Roll out your mat, blast your favorite songs, and make each workout your own little dance party.

I cannot wait to hear how amazing and unstoppable you feel after smashing this routine. Keep slaying it, queen!

Picture of Isabel Gibbons

Isabel Gibbons

Hello, I'm Isabel Gibbons, a passionate fitness trainer dedicated to helping women achieve their health and fitness goals. I focus on creating accessible and effective workout routines that fit into any busy schedule. Fitness has always been a significant part of my life. I believe in the transformative power of regular exercise and healthy living. My mission is to inspire women to find joy in movement and to lead healthier, more active lives. Through tailored workouts, nutritious recipes, and practical wellness tips, I strive to make fitness enjoyable and sustainable for everyone.