Strengthen your core and lower body with this trainer's four-move resistance band workout

Improve your muscular strength and endurance with just four moves

Woman doing floor-based exercise with resistance band
(Image credit: Getty Images)

Getting started with strength training can feel overwhelming, but you don't need a private gym full of weights or a personal trainer to build strength and muscle.

One of the most useful pieces of equipment you can have at home is a simple resistance band. This workout tool challenges your muscles by placing them under tension. They're incredibly cheap (you can get a pack of five for less than $10 on Amazon) and easily stored in a cupboard or drawer.

Personal trainer Sadielee Thomas recently shared a workout that proves how versatile these bands can be. Using just four moves, Thomas' workout targets muscles in the lower body including the glutes and quads, as well as the core muscles, which include the abdominals and the obliques.

How to do Sadielee Thomas' resistance band workout

A post shared by Sadielee Thomas

A photo posted by sadieleethomas on

Complete 12 to 15 repetitions of each exercise, aiming for the higher end of the rep range if you can, or the lower end if the movements feel too challenging. Try to complete three or four rounds in total.

Take breaks as and when you need and make modifications where necessary. For example, you can do the first move (plank with a leg lift and a twist) with your knees resting on the floor.

The benefits of resistance band workouts

Resistance bands are small, cheap and compact, making them ideal if don’t have a lot of space or a big budget for your home gym. According to a study published in SAGE Open Medicine, resistance band training has similar outcomes to using weights for building strength.

This workout is great for beginners, as Thomas moves through each exercise slowly for 12-15 reps, which is enough time to improve muscular endurance and help you on your way to increase muscle mass, both of which are important aspects of strength.

Want more workouts like this one? Have a go at this full-body resistance workout or try this resistance band workout for arms.

Alice Porter
Freelancer Writer

Alice Porter is a freelance journalist covering lifestyle topics including health, fitness and wellness. She is particularly interested in women's health, strength training and fitness trends and writes for publications including Stylist Magazine, Refinery29, The Independent and Glamour Magazine. Like many other people, Alice's personal interest in combining HIIT training with strength work quickly turned into a CrossFit obsession and she trains at a box in south London. When she's not throwing weights around or attempting handstand push-ups, you can probably find her on long walks in nature, buried in a book or hopping on a flight to just about anywhere it will take her.