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Experts explain the benefits, plus 15 resistance band exercises for beginners to help you build total-body strength and improve stability—no gym required.

Wrap the resistance band around your feet and hold the ends. Pull the band toward your torso, keeping your shoulders down and spine long, then slowly release. Repeat this 20 times.

The best resistance bands—unassuming loops and tubes that can make bodyweight workouts more challenging—enhance mobility, build real strength, and take up about as much space as a pair of socks.