Funny Nature & Travel Art & Stage Going Viral Science Greetings Inspirational

Edit Profile Recently Viewed Favorites

Main > Health & Lifestyle > Sports

6 Quick Resistance Band Exercises

Edited By: Natalie S.

Add to Favorites In Favorites

Español

Font Size:

A+ A-

Resistance Bands are one of the best pieces of fitness equipment available; they are easy to use and lightweight, you can take them anywhere and if you know what to do with them you can use them to sculpt the body anywhere and anytime. You’ll likely find resistance bands at your gym, or you can buy one for yourself at almost any sports store.

Bands are classified into 3 types according to their resistance: light, medium or hard. Pick the one that fits your level and start the following 6 exercises regularly to easily and comfortably tone your arms.

1. Hug a Moon

Stand with arms to your sides, palms up.
Raise your arms above your head until your fingers meet.
Return your arms to the initial position of the exercise slowly. Do not release the tension and leave your hands at the sides of the body.
Repeat the exercise 10-12 times.

2. Hug a tree

Stay with your arms at your sides as in the previous exercise, and point your palms forward.
Move your hands forward in front of your chest until your fingers meet.
Bring your arms back to the starting position slowly. Don’t release the tension and leave your hands at the sides of the body.
Repeat the exercise 10-12 times.

3. Diamond chest press

Place your arms in front of your chest and form a diamond with your index fingers and thumbs. Stretch your hands forward.
Bend your elbows and bring your hands to your chest without letting them fall down. Then return them back to the initial position of the exercise.
Repeat the exercise 10-12 times.

4. Up and down

Stay with your arms straight as in the previous exercise and keep the diamond position in front of your chest.
Raise your hands up without lifting your shoulders and without bending your arms.
Lower your hands back to the initial position of the exercise and keep the band taught.
Repeat the exercise 10-12 times.

5. Shaving

While keeping the diamond position, bring your arms behind your head without bending forward.
Push your hands up above your head, keeping your elbows at the sides of your head.
Slowly return to the initial position of the exercise.
Repeat the exercise 10-12 times.

6. Boxing

Lower your hands back to the sides of your body to shoulder height, and point your palms downwards. Make sure your shoulders are loose and square over your hips.
Push one hand forward and bend the other to the chest, then slowly switch hands.
Repeat the exercise 10-12 times.

That’s it! Now you know six simple and quick exercises you can do anytime and anywhere, and if you make sure to do them regularly one by one, you can get rid of flabby looking arms once and for all.

image source: prevention

Like Next Post Send Share WhatsApp

Copy Link

Did you mean:

Continue With: Facebook Google

By continuing, you agree to our T&C and Privacy Policy

Report copyright infringement

Print this content

You may also like:

Sports

Is a 5 Minute Exercise Helpful? A Surprising Answer

It's easy to dismiss the idea that just 5 minutes of physical activity can have any impact. Experts, however...

Health

How Long Does it Take to See Results From Exercises?

To help clarify what realistic progress actually looks like, we spoke with Micky Lal, a public health professional with a master's degree in kinesiology and more than a decade of experience as a clinical health educator. Here's what he wants you to k

Sports

9 Stretches That Prevent Damage from Prolonged Sitting

9 Easy Stretches to Reset an Aching Body

Do these 9 easy and quick stretches after a long day of sitting.

Health

5 Exercises for Simultaneous Arm and Tummy Toning

The Easy Way to Tone Your Arms and Stomach

If you don't have the time or energy to invest in a full workout, this body toning 5-minute workout is just for you!

Sports

All You Need is a Set of TRX Straps To Stay Fit On-the-Go

8:25

Here's a Workout You Can Do EVERYWHERE

You don't even need sports shoes for this workout! This is the perfect routine for people who travel a lot.

Health

Science Says: What is the Best Time of Day to Exercise?

Those who are overweight will achieve more if they keep their fitness workouts and even household chores for the evening hours, as the benefits are immense - this was proven in a new study..

Family and parenting

What Kids Really Want From Their Dads Today

A new generation of kids has a very different idea of what a great dad looks like. And their answer is both simple and quietly profound.

Science and Technology

These Are the Body Parts You Didn't Even Know You Had

7 Little-Known Body Parts We Never Knew About

Here's a look at some of the weird and little-known body parts that you didn’t know you had.

Send Comment

Related Topics: health, sports, exercise, fitness, arms, toning, strengthening, physical training, resistance exercises, resistance Band

Quizzes

General Knowledge Quiz February 2026

General knowledge is the quiet accumulation of history, culture, science, geography, and the odd fact that sticks with us for decades. This test isn’t about memorization or trendy topics—it’s about the long view. Y