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I love the simplicity and versatility of resistance bands. They’re compact, easy to travel with, and pack a serious punch when it comes to working those muscles. And let’s be real – who doesn’t enjoy a good arms, booty, and abs session?
Today, I’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. It’s quick, effective, and, trust me, your muscles will thank you later!
1. Overhead Press & Side Bend
- 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.
2. Twist & Upright Row
Here’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
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.
4. Roll Down & Wide Row
How to do it:
- Sit on the floor, looping the band around your feet.
- Roll halfway down, engaging your core and holding the band’s handles.
- Perform a wide row by pulling the handles back, elbows out.
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.
6. Bicycles
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.
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
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.
9. Resistance Band Standing Kickback
This move focuses directly on the glutes and helps shape the backside with targeted isolation. You’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
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.
Quick Tips for Success
I get it – new moves with resistance bands can sometimes feel a little tricky at first. But don’t worry, once you get the hang of the tension and how the band moves with your body, it’ll feel more natural.
Here are a few tips that can help:
- Start with lighter resistance: If you’re new to bands, start with a lighter one and gradually increase the tension as you build strength.
- Focus on form: Keep your core tight throughout each movement. It’s tempting to rush through, but slow and controlled motions will make sure you’re targeting the right muscles.
- Modify as needed: 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 – just grab the band closer to the handles for more tension, or give yourself more slack for less. It’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, you’re not just saving time, you’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.
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!
