10 lower-body resistance band exercises to tone your legs and glutes

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Time: 15 to 30 minutes

Equipment: Mini resistance band

Good for: Lower body

Instructions: To choose five exercises from the list below. Perform each exercise for 30-45 seconds, perform as many reps as possible with proper form and control, with 15 seconds rest between movements. Repeat your total circuit 3-4 times, resting in between as needed.

Kelsey Sheahan, personal trainer and co-founder of Sweat Den, QCate this exclusive Booty Burn workout as part of the WH Full Body Strip Challenge.


Alternating squat

How? ‘Or’ What: Stand with your feet slightly closer than hip-width apart, band above the ankles. Step out to the right as you lower yourself into a squat. Stand, back to start, then repeat to the left. He’s a representative. Continue alternating directions.

Trainer’s tip: Try using a heavier resistance band on lower body days, as you are working larger, more powerful muscle groups.


Low side steps

How? ‘Or’ What: With a band around the ankles, begin in a squatting position with your feet hip-width apart. Take two steps to the right while staying low, then take two steps sideways down to the left. He’s a representative. Continue alternating directions.


Romanian one-legged deadlift

How? ‘Or’ What: Begin standing with your feet staggered, right foot forward, left foot back resting on the ball of the foot. Put one part of the band around the right foot and the other part in the left hand. Lean forward while pushing the hips back, keeping your back straight, then return to the starting position, keeping tension on the band the entire time. He’s a representative. Do 30-45 seconds on each side.


      Lunge of reverence with low side kick

      How? ‘Or’ What: With a resistance band around your thighs, begin to stand with your feet hip-width apart. Step your right foot back into a reverent lunge, then stand up and kick the right leg out to the side low diagonally. He’s a representative. Do 30-45 seconds on each side.

      Trainer’s tip: Are you and the band not jogging? Do the movements without until you feel in control of the movements, then add a light to medium band after the first week.


      Low stay bow slit

      How? ‘Or’ What: Start in a lunge with the left foot forward, bandage around the thighs. Stay low with your chest lifted as you put the right right foot into a reverent lunge position. Go back to the beginning. He’s a representative. Do 30-45 seconds on each side.


      Reverse lunge towards the plane

      How? ‘Or’ What: Bring the right leg back into an inverted lunge, hands at the heart, bandage around the thighs. Push the body forward to be balanced on the front foot, the torso parallel to the ground, the arms extended backwards by the hips. With control, return to the lunge. He’s a representative. Perform one movement for 30-45 seconds on both sides.


      Reverse lunge walk

      How? ‘Or’ What: With the band around the thighs, start in a reverse lunge with your hands in prayer. Start finding a push in the lunge position, then step your foot back an inch, then step out an inch as you kick. Do 30-45 seconds on each side.


      Donkey Kick Toe Tap

      How? ‘Or’ What: From the tabletop position, place the left elbow on the floor. With the band looped under the left knee (or around the left thigh if using a fabric band) and around the right thigh, straighten the right leg, then lift the right leg up to a high diagonal. Bend the right knee to the right elbow. Extend the leg up diagonally, then press the toe to the floor. It is a representative. Do 30-45 seconds on each side.

      Trainer’s tip: Try a fabric band, which usually has a grippy material to help it stay in place, if your plastic band continues to curl up.


      Knee circles lying on the side

      How? ‘Or’ What: With the band around your thighs, lie down on your left side, knees bent. Lift the top leg to hip height and trace basketball-sized circles for 30-45 seconds back and forth. Make a movement on both sides.


      One-legged buttock bridge

      How? ‘Or’ What: With a band around your thighs, lie on your back with your legs bent, feet hip-width apart. Lift the hips in a bridge pose and extend the left leg up to the ceiling. Lower and lift the hips. He’s a representative. Do 30-45 seconds on each side.

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