9 Resistance Loop Band Exercises for a Full-Body Travel Workout

Masthead Image
Resistance Loop Band Exercises
Author Name: Mia Barnes
Date: Wednesday February 9, 2022

Body + Mind is reader-supported. We may earn an affiliate commission when you buy through some of the links on our site. 

Resistance loop band exercises are the ideal fitness challenge for frequent flyers. They effortlessly slide into suitcases without adding any weight to your check baggage fee. 

However, you need to know how to use them. Here are nine resistance loop band exercises for a full-body travel workout. 

1. Squats 

Squats rock your lower body like few other exercises. This one move works your quads, hamstrings and gluteal muscles. Your abdominals also get in on the game. You’ll look fabulous in your bathing suit if you do enough of these bad boys. 

To make the most of your resistance loop band for this exercise, place it around your feet and wiggle it up to your thighs. Spread your legs wide enough apart so that you feel resistance. Sit back as if you are sitting in a chair, bending your knees to a 90-degree angle before returning to standing. 

2. Lunges 

Lunges are another excellent exercise for toning your legs and butt. They also increase your heart rate, giving you a cardiovascular bonus. 

To perform this move, wrap a band around your upper legs, spreading them out until you feel the resistance. You should be able to bend each knee at a 90-degree angle. Lower until both knees reach this position, squeezing your glutes as you return to standing. 

3. Leg Lifts

Do you want to carve that sexy divot in your upper leg where it meets your hip? Try lying leg lifts. 

Perform this movement by lying on your side and shimmying the band around your thighs. Lift your top leg until you feel resistance. You can also work your inner thighs by spreading your legs slightly, placing the bottom leg in front of the top leg until you feel a slight tension in the band. Lift and lower your lower leg against it. You can also perform a standing variation, which also works your heart rate. 

4. Crunches

Crunches are a terrific way to work your abs. You can add an extra layer of oomph with a resistance loop band. 

You’ll need a place to hook your band. The bedpost will do — you can perform this movement while watching movies in your hotel room after your long day of meetings. Once you have it safely wrapped, use the ends like handles as you crunch forward, contracting your abs as you do. 

5. Rotational Chop

Here’s another resistance loop band exercise that blasts your abs. You’ll need a place to affix your band, like a bedpost or a doorknob. 

Stand facing away from where you attached the band with the other end in both hands. Squat as you lower your hands to the outside of your left calf muscle, then twist as you pull the band across your body and up as if you were starting a lawnmower. Repeat on the other side after performing several repetitions. 

6. Chest Presses 

You don’t need a bulky weight bench to get great pecs. You can use a resistance loop band. 

To begin, wrap the band around your upper torso — the back should cross around your bra line. Then, press forward, extending your arms straight in front of your mid-chest line. You can perform this move standing up or while lying in bed. 

7. Lat Pulldowns 

Can you work your back with resistance loop bands? The answer is a decided yes. 

To perform lat pulldowns, loop your band around each hand and extend them overhead in a V-shape. Pull your elbows down as you widen your grip and bring your hands closer to your shoulders. You should feel your shoulder blades contract in the back as you perform this motion. 

8. Biceps Curls

Biceps curls are one of the most rewarding exercises you can perform. You can see the results almost immediately when you flex. 

Perform this move seated with one end of your resistance band under your left foot. Grab the other end of the band with your right hand, placing your upper right arm inside your right leg for support. Do as many concentration-style curls as you can before switching to the other side. 

9. Triceps Extensions

Your triceps get little love in daily life. Give them some with this movement so that the skin under your arm doesn’t keep waving long after you finish saying goodbye.

Hold one end of the loop against your right shoulder. Take the other end in the left hand, with your upper arm pointed upward parallel to your ear. Extend your arm straight as you squeeze the back of it to stretch the band overhead. 

Resistance Loop Band Exercises for Full-Body Workouts on the Road 

You don’t have to let your fitness slide if your job once again has you hitting the road. Try these nine resistance loop band exercises to stay fit in your hotel room. 

Previous Article4 Foods That Cure Acne Next ArticleWhat Is Relationship Anxiety: Overcoming an Anxious Attachment Style
Subscribe CTA Image

Subscribers get even more tailored tips & deets delivered directly to their inboxes!