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Apr 29, 2020 | vadim remi
Well, now we all have to sit home without access to the gym, gaining that weight, suffering from the lack of movement... or we can get resistance bands set!
We all got excuses for not getting to the gym: working late, traveling too much, feeling intimidated, not knowing what to do once you get there, getting lost in that new Netflix series, quarantine lately…
Luckily the rise in popularity of at-home workouts makes all of these excuses null and void. You no longer need access to a gym facility (or a lot of time) to get a full-body workout. All you need is a more or less empty room.
One of my all-time favorite low-cost products to utilize for in-house glute, leg and arm workouts are resistance bands. They are also super easy to pack and whip out in a small space (like a hotel room or office). Exercise bands are a great workout tool not only because they’re super affordable, transportable and versatile, but because they can help target larger muscles as well as smaller stabilizing muscles. Plus, research shows that engaging in booty band resistance training improves balance, gait function, and flexibility, and may induce greater neuromuscular fatigue than exercises with isometric contractions. An elastic resistance band workout is useful for workout newbies and total pros alike.
To introduce you to resistance band workouts, we’ve devised a total-body booty workout plan that will strengthen your core, tighten your glutes, and add definition to your arms. This is a workout you can do in a small space in your house, office, or hotel room, whenever you want, and it can be modified for any fitness level! And you only need one thing … Exercise Bands!
The resistance band should be behind you, resting on your shoulders. Be sure to keep your elbows forward, chest up and knees behind your toes. There should be constant tension on the band from start to finish.
Give your favorite bodyweight exercises a bit of a boost. Be sure the exercise band is secure under your flat hands. It’s best when the band is fairly flat on your back to prevent it from rolling up and sliding down to your neck.
3. LATERAL WALK
Your core has to be nice and tight for this move. Don’t let your upper body sway, adding momentum to this movement; let the outer thighs do their job. If you want to target your quads, land with your toe down first. If you want to target the booty workout, land with your heel down first.
4. STANDING ROW
Keep your knees slightly bent and activate your core. Keep your shoulders down and away from your ears at all times. Squeeze your shoulder blades together and keep your elbows close to your torso.
5. “L” SHOULDER RAISES
Once again, keep your knees slightly bent and activate your core. Lift one arm out to the side and the other straight out in front of you to form that “L” shape. Your arms should only reach the height of your own shoulders.
6. BICYCLE CRUNCHES
Don’t try to rush these! Flex your feet to keep the band nice and secure and keep your feet approximately hip-width apart at all times to keep constant tension on the resistance band. Really kick that extended leg out and pull the other leg in.
7. LYING OUTER-THIGH BLASTER
Flex your top foot and lift through the heel. Both hips should be stacked on top of each other. Don’t let your body rock backward in order to lift that leg higher.
8. SQUAT & WALK
Squat down nice and low and try to make your steps as big as possible. Don’t let your upper body fall or hunch forward as the exercise gets more challenging. Chest up and focus on something in front of and slightly above you.
9. RUNNING MAN
Get your cardio on. Move those arms and those feet as quickly and smoothly as possible. Have fun!