5 Resistance Band Exercises for Kids

5 Resistance Band Exercises for Kids

Resistance bands can be a great tool to keep children entertained and engaged while they get the recommended 30 minutes a day of exercise. Bands are a way to add resistance to a child’s activity without the dangers and cost of weights.

With TheraBand’s seven levels of resistance, children can graduate up to the next highest level as they grow bigger and stronger. Start with the Beginner Kit to work your way through the first three levels. You may also want to consider the CLX for children, as the loops will keep their hands in the correct place throughout the exercise.

Get your resistance band and start exercising!

5 Resistance Band Exercises for Kids

1. Hold that Note

cartoon kid singing

  • Begin with your hands holding the middle of the band, about a foot apart.
  • Reach your hands above your head with the insides of your fist together.
  • Pull your hands away from each other, stretching the band out.
  • As you hold your hands away from each other, belt out your best opera note and hold it for 5 seconds.
  • Bring your fists back together and finish your opera song!

2. Training Like a Train

cartoon train

  • Begin with the band behind your back, holding it near both sides of your waist.
  • Reach out in front of you with both hands as far as you can, then bring them back to your hip.
  • Do this for twelve counts while saying, “Chugga, chugga, chugga, chugga...”
  • After twelve “chuggas”, reach your hands up to the sky twice, letting out a, “Choo, choo!”

3. Picking Apples

cartoon girl picking apples

  • Begin with your hands holding the middle of the band, about a foot apart.
  • Hold your hands on each side of your chest.
  • Reach your right hand above your head as high as you can. Then bring it back down to your chest.
  • Reach your left hand above your head as high as you can. Then bring it back down to your chest.
  • As you reach, sing this song and make sure to reach for an apple at the end of each line:

I’d love to grapple

This red apple

I’d be a hoot

To get this fruit

Reach with my might

To take a bite!

4. Little Bird

cartoon bird

  • Begin standing on the center of your band with feet shoulder width apart. Hold the end of each side of the band by your hips. Hold the band tight!
  • Pull the band away from your body while keeping your arms straight and your arms up to shoulder height.
  • Return your hands back to your hips.
  • As you flap your wings sing:

Once I saw a little bird

Come hop, hop, hop;

So I cried, "Little bird,

Will you stop, stop, stop?"

And was going to the window

To say, "How do you do?"

But he shook his little tail,

And far away he flew.

5. Row Your Boat

cartoon boy in boat

  • Begin sitting on the ground with your legs straight out. Put the center of the band across the middle of your feet, holding it by your hips near the ends with tension.
  • Lift your feet off the ground and bring them in slowly toward your body and then kick them back out straight and repeat.
  • As you row your feet sing:

Row, row, row your boat

Gently down the stream

Merrily, merrily, merrily, merrily

Life is but a dream

Try these exercises with your kids and if you think of more modified resistance band exercises for kids, share with us on our Facebook page.


  1. CDC. (September 2020). How much physical activity do children need? Centers for Disease Control and Prevention. Retrieved from

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