10 Most Effective Resistance Band Exercises (3 of 6)

4. Alternate Hip Flexion

Targeted muscle groups: Back and glutes. It reduces back pain, improves posture.

Initial set-up: Lie down on the floor or a mat and wrap the loop resistance band around your feet. Lift your feet off the ground, bending your knees and keeping your thighs perpendicular to the floor. Keep your lower back flat, ensuring there’s no arch.

Exercise instructions: Press and extend your right leg, pause for a moment, bring it down, and repeat the same process with your left leg.

5. Lat Pullovers

Targeted muscle groups: Back and lats. It reduces shoulder pain.

Initial set-up: Use the bottom of a sofa or a bench to secure the resistance band. With your back laying flat, bend your knees and keep your feet firmly on the floor.

Exercise instructions: Take the resistance band and pull it towards your pelvis, return it to the starting position, repeat.