Resistance Exercises: Basic Equipment, Big Results

orange exercise ball

Join the Resistance!

Resistance training not only helps build strong muscles but it also increases calorie burning, improves balance, and strengthens bones. With some simple equipment like exercise balls, resistance bands or tubes, and room to move, you can get a great strength-training workout at home without needing to visit the gym.

5 Proven Resistance Exercises

woman curling biceps


Holding the ends of your resistance band in each hand, fists facing upward and hands at your side, stand on the center of the band, with your feet shoulder-width apart. Keeping your head forward and elbows pinned to your side slowly pull the band upward toward your chest without bending your wrists. Then slowly lower your hands back down to your side.
// Complete 15 reps.




woman crunches with exercise ball


Begin by lying back on the ball so that it is centered underneath the middle of your back. Place your hands behind your head with your elbows in line with your ears. Slowly roll up to a 45-degree angle, contracting your abs at the same time, then slowly roll back down to the starting position.
// Complete 15 reps.

Crunches with exercise ball





Seated Row


Sitting up straight on the floor, place both feet together into the middle of the resistance band and stretch your legs out in front of you. Pull the handles or ends of the band back until they are parallel to your sides.

// Complete 15 reps.


woman with exercise ball

Woman Doing Squats

Place an exercise ball between your lower back and the wall. With your feet shoulder width apart, slowly roll down the wall into a sitting position with your feet, knees and hips ending in a 90-degree angle. Slowly roll back up to the starting position.

// Complete 15 reps.




woman doing side leg lift exercise


Lie on your left side, place your right foot into the resistance band, and hold the ends of the band in your right hand. Allow the band to stretch as you place your right leg on top of your left leg. Pull the ends of the band across your body and hold them down on the floor. Lift your straightened right leg into the air and slowly bring it down.

// Complete 15 reps then repeat with the other leg.


Exercise resistance band

Have you tried these exercises? How have they worked for you? Do you have other good resistance exercises you do? Share in the comments.

Be sure to eat a Melaleuca Access Bars 15 minutes before your workout to give your body the energy it needs.