The best resistance band leg workout (diastasis and pregnancy workout)

by purelytwins

A lower body workout to get sculpted legs using a resistance band. Resistance band exercises for women, pregnant ladies and great for postpartum moms with diastasis. This workout is great for any one looking to use more resistance bands in their weekly workouts, plus this workout is great for traveling!

You don’t have to lift heavy dumbbells or use the stair climber at the gym to get a great leg workout. Follow this at home workout routine using resistance bands to firm your butt, legs and inner thighs.

A resistance band is one piece of equipment that I am starting to use more and more. I love how challenging they are to use while still being able to just use my bodyweight.  These exercises are great for pregnancy to keep your legs strong for labor and safe for those with diastasis, like me.

Below, are the best exercises to burn out your legs using a resistance band.

These are some of my favorite moves using just bodyweight and a resistance band loop to target your legs.  If you don’t have a resistance band just omit it and you will still get a great workout in for your lower body. 

Okay let’s do this workout together! Get ready to feel the burn.

The best resistance band workout to get tight, strong legs. Great exercises for moms with diastasis.

Grab your workout buddy and do this workout with us.

*Disclaimer: make sure to consult with your doctor before trying a new workout routine. If you feel any pain or discomfort while exercising, stop.

Equipment:  resistance bands

Style of workout:  bodyweight resistance band workout for lower body

Workout focus:  legs, inner and outer thighs and glutes

Resistance band workout to get strong legs, butt and core. These exercises will help diastasis and are safe for pregnancy. Best exercises to burn out your lower body using a resistance band loop. Get ready ladies to tone your legs at home with these 5 moves for sculpted thighs and glutes.

resistancebandlowerbody (Click to download your pdf)

This workout is pregnancy safe – for the glute bridge you can omit this move, especially later in your pregnancy. Use a lighter resistance band level.


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Kira February 22, 2016 - 9:29 pm

Does Lori still have diastasis recti? Some of your posts say that she healed it, and others say she has it, and I’m confused (and trying to figure out which workouts to follow as a result). Thanks!

purelytwins February 22, 2016 - 10:43 pm

Well she did heal it but she still considers herself having it, as it is always in the back of her mind and she doesn’t want to re-open it. Hopefully that makes sense.

Kira February 24, 2016 - 10:35 pm

Oh man that’s tough – living in constant fear of diastasis recti sounds pretty miserable (and also hilariously privileged). Has she considered therapy to work through the underlying issues? She should be happy she healed it and stop stressing about it so she can move on to bigger and better things!

purelytwins February 24, 2016 - 10:56 pm

She doesn’t stress over it to the degree I think you think she does. It is just in the back of her mind, she doesn’t overly stress over it and she has moved on and doing great things.

Stacie, RDN | Simply Nourished February 23, 2016 - 8:09 am

I need to get myself a resistance band with all the travels I have coming up! Thanks for this workout, excited to give it a try! PS Lori: I love your leggings! May I ask what brand they are?

purelytwins February 23, 2016 - 8:38 am

Thanks girl! Yes you will love using them, they are great to travel with 🙂 Thanks, they are from rawthreads —

Jen February 23, 2016 - 12:33 pm

Great moves here, ladies! Gave me a couple new ideas to do with my clients!

purelytwins February 23, 2016 - 7:08 pm


Cindy Hoffman February 27, 2016 - 5:59 pm

Hi there Michelle,
I learned about resistance bands some four months ago and although I havent done much with it, I must say it has been fun for the times that I have used and I am looking forward to using it fully in my routine workouts. I love how you do the lower body workout with it there.
Thanks for the share.


purelytwins February 27, 2016 - 8:39 pm

thank you Cindy, we hope you enjoy the workout!

Deanna February 29, 2016 - 8:16 am

I’ve been noticing some things that are hinting Lori is pregnant!
“…from my first pregnancy..”
Meaning you have a second pregnancy? ☺Share your big news!

Deanna February 29, 2016 - 8:22 am

But also I wanted to say that I only have a resistance band with the handles on the end (make sense? ) and I do your lunges by stepping on the band, crisscrossing the handles and ensuring my knees stay inside the crisscross. Hard to explain but for people who only have my type of band, they can still compete this workout! ????????

Rebecca Dawkins March 3, 2016 - 2:09 am

Thanks for the article. I love using resistance bands. They are easier to pack for trips then weights and I feel that the benefits are the same. 🙂

Janelle McNeil March 21, 2016 - 11:56 pm

Hi girls! I stumbled across your blog recently and have been pretty obsessed I love the design, exercises, and recipes! I just wanted to say how inspiring you both are I feel like I know you just based on reading and listening to blog haha! I am especially inspired by Michelle who is has recovered from DR. I am a medical student and hopefully a future mom one day and your road to recovery really struck home with me. Thanks for being a great example and showing that you still achieve your goals with a “set-back” due to providing LIFE for someone else, just amazing!

purelytwins March 22, 2016 - 7:48 pm

THanks Janelle for the sweet words, we are so happy you found us. Now for the DR that was actually Lori not Michelle. Thanks again for the love and support!! xoxo

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