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The Best Loop Resistance Band Exercises To Do While Traveling, Trainer Says

These moves will leave you sweaty and sculpted.
FACT CHECKED BY Alexa Mellardo

Are you guilty of not working out while traveling and then struggling to get back into the swing of things post-holiday? We've all been there, especially during the summertime. As a trainer and new mama, I totally get it—my biggest challenges are time and space in my suitcase. The good news? It's a pretty simple formula: prioritization and lightweight workout equipment. So we've put together some of the best loop resistance band exercises to do while traveling this summer and beyond.

First, let's address the issue of time. It's all about seizing the opportunity every day to move your body—even if it's just for 10 minutes! This is what will sculpt your muscles, clear your mind, and create a consistent movement routine. The more you do it, the more your body will crave it.

Now, let's move on to workout equipment. My absolute favorite travel equipment is the loop resistance band. Why? It's light and compact, so it won't take up any room and it adds resistance to your workout in a different way than traditional weights. The best part? It will leave you sweaty and sculpted. Plus, it only costs $11 on Amazon!

Read on for the best loop resistance band exercises to do while traveling, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Plank with Knee Taps

plank with knee taps, loop resistance band exercises
Jacquie Smith

This move will light up every muscle in your core. To set up, place the band around your feet, and walk out into a plank. Make sure your hands are underneath your shoulders, feet are hip-width distance, heels are driving back, hips are in line with your shoulders, and abdominals are pulling in. Tap your right knee to your right elbow—finding resistance on the band—and then slowly bring it back to the starting position. Do the same thing on the left leg, and continue alternating legs.

Related: The #1 Weight Training Workout To Reverse Aging After 40, Trainer Says

Overhead Deltoid Press

overhead deltoid press loop resistance band
Jacquie Smith

This banded exercise will leave your arms on fire. Place the band around your hands with your palms facing out, and bring your arms into a goal post position. Extend your hands over your head with straight arms. Your hands should be slightly in front of your face, then bring your arms back down to the starting position.

Related: 3 Quick Ways To Burn Calories Without "Exercising," Trainer Says

Lateral Side Leg Raises

leg raise with loop resistance band
Jacquie Smith

While this move works wonders for your glutes and outer thighs, it will also force you to engage and stabilize your core. Step into your band and bring it above your knees. Put a slight bend in your left knee, and bring your hands to your heart's center. Extend your right leg out to the side, and point your toe. Keeping your hips squared to the front, lift and lower your leg—using resistance on the band on the way up and activating that inner thigh. Keep your trunk steady so as not to lean towards the left side. Repeat on the other side.

Fire Hydrant

fire hydrant exercise with loop resistance band
Jacquie Smith

This is a killer exercise for your booty and obliques. Keeping the band above your knees, drop down into a tabletop position with your hands under your shoulders, knees under the hips, a slight bend in the elbows, and the abdominals in. Flex your right foot, and lift your leg out to the side, lifting the right knee up to hip height. Hold for a second, and then slowly release down using the resistance of the band. Pull your weight into your right hand as you do this so you don't sink into your left hip. Make sure to repeat on the left side.


bicycles with loop resistance band
Jacquie Smith

This exercise is an oldie but goodie that's seriously enhanced with a loop resistance band. Lying on your back with the band around your feet, bring your hands behind your head with your elbows out wide. Start with your legs in tabletop position with your knees over your hips and feet in line with your knees. Bring your left elbow towards your right knee as you lift your left shoulder blade off the floor, and straighten your left leg as best as you can with the band. Now, switch to the other side, connecting your right elbow to your left knee. Continue alternating legs.

Here's a quickie loop resistance band workout:

sporty woman with loop resistance band on track
  • Plank with Knee Taps—20 reps (10 on each leg)
  • Overhead Deltoid Press—20 reps and 10 pulses at the bottom to finish
  • Lateral Side Leg Raises—20 reps and 10 pulses at the top to finish (repeat on the other leg)
  • Fire Hydrant—20 reps and 10 pulses at the top to finish (repeat on the other leg)
  • Bicycles—20 reps slow + 10 reps fast to finish (15 on each leg)
  • Repeat circuit

Want travel workouts without equipment? Try these:

Jacquie Smith, RYT 200, RPYT
Jacquie Smith is a certified integrative nutrition health coach from IIN and a fitness instructor specializing in barre, yoga, and pre/postnatal workouts. Read more about Jacquie
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