FeaturedFitness

Resistance Bands Moves for Workouts You Can Do Anywhere

A resistance band is one of the most inexpensive, convenient pieces of workout equipment you can own. They’re lightweight, versatile, and a lot less painful than a dumbbell if you happen to drop one on your foot.

In exercises like squats and lunges, it can be common for your quads to take over, when you really want your butt to be doing the majority of the work.

If you’ve ever heard a trainer say someone is “quad-dominant,” this is what they’re talking about. People who are quad-dominant tend to overuse their quad muscles during certain movements. There are several things that can cause quad dominance, but one of the big culprits is tight hips.

When your hips are tight, you’re more likely to initiate movements like squats from your knees instead of your hips, putting the pressure on your legs instead of your butt.

The solution? A resistance-band butt workout.

10-Move Resistance Band Workout Exercises

Ankle Jumping Jack

  • Place a mini band loop around your ankles.
  • Stand in a quarter-squat position (a shallow squat), with your feet about hip-width apart and your hands at your chest.
  • Jump your feet out and in for 1 rep, keeping a bent knee position throughout and landing softly each time.
  • Complete all your reps.

Lateral Band Walk

  • Place the band around your ankles.
  • Stand in a quarter-squat position (a shallow squat), with your feet about hip-width apart, and your hands at your chest or on your hips.
  • Take a step to the right with your right foot, so that your feet are wider than hip width. Follow with your left foot so that your feet are hip-width apart again.
  • Take three steps to the right, and then three back to the left. That’s 1 rep.
  • Complete all your reps.

Standing Glute Kick

  • Loop a mini band around your ankles and stand with your feet hip-width apart and your core engaged.
  • With your hands at your chest or on your hips, shift all your weight into your left leg and place your right toes on the floor about an inch diagonally behind your left heel, so there is tension in the band.
  • Squeeze your core and tuck your pelvis under as you kick your right leg back about 6 inches. Keep your knee straight.
  • Return your right foot to tap the floor, keeping tension in the band, for 1 rep.
  • Complete all your reps, then repeat on the other side.

Banded Walk

  • Loop a mini band around your ankles.
  • Stand with your feet hip-width apart and hold your hands at your chest or place them on your hips. Bend your knees a few inches and hinge forward at the hips, keeping your abs engaged and glutes tight.
  • Take one step forward. That’s 1 rep.
  • Take 10 steps forward and immediately take 10 steps back. That’s 20 reps. (If you are doing the shorter workout option, complete for 45 seconds.)

Squat to Lateral Leg Lift

  • Loop a mini band just above your knees around your thighs.
  • Stand with your feet hip-width apart, with your hands at your chest or on your hips.
  • Bend your knees and send your hips back to lower into a squat.
  • Stand up and lift your right leg out to the right side, keeping your knee straight.
  • Return your right leg to the floor.
  • Squat again. This time when you stand up, lift your left leg to the left side, keeping your knee straight. Return your left leg to floor and immediately squat again. That’s 1 rep.
  • Continue to squat and alternate sides to complete your reps.

Clamshell

  • Loop a mini band above your knees around both thighs.
  • Lie on your right side and prop up your head with your right hand. Bend both knees and bend at the hip so your thighs are perpendicular to your hip. Keeping your feet together, elevate your feet to hip height, while your knees stay touching the floor.
  • Keep your feet together as you lift your top knee (your left knee) toward the ceiling.
  • Slowly lower your left knee down to return to your starting position. That’s 1 rep.
  • Complete all your reps, then repeat on the other side.

Hip Bridge Pulse

  • Loop a mini band just above your knees around both thighs.
  • Lie faceup with your hands at your sides, knees bent, and your feet flat on floor hip-width apart.
  • Squeeze your glutes and core as you lift your hips a few inches off the floor. From this lifted position, walk your feet together.
  • Hold the bridge and push your knees away from each other, while your feet remain touching.
  • Slowly return your knees together to complete 1 rep. Continue to pulse your knees together and apart without lowering your hips.
  • Complete all your reps.

Fire Hydrant

  • Loop a mini band just above your knees.
  • Start in an all-fours position with your hands under your shoulders and knees under your hips.
  • Without shifting your hips, lift your left knee out to the side. Keep your core engaged so your body does not rotate open with your knee lift.
  • Slowly return to your starting position for 1 rep.
  • Do all your reps on one side, then switch to the other side.

Hip Bridges With Alternating Leg Extension

  • Loop a mini band just above your knees around both your thighs.
  • Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
  • Squeeze your glutes and core and lift your hips a few inches off the floor.
  • Extend your right leg until it’s straight, keeping your knees in line with one another.
  • Return your right leg to your starting position. Gently lower your hips to the floor.
  • Lift your hips again. This time, extend your left leg until it’s straight.
  • Return your left leg to starting position and gently lower your hips back down to the floor.
  • That’s 1 rep. Continue, alternating sides, to complete all your reps.

Donkey Kick

  • Do each move for 20 reps, resting as little as needed between moves.
  • At the end of the circuit, rest for 60 seconds.
  • Do the entire circuit 2 times.

Instructions

  • Do each move in order for 45 seconds, resting 15 seconds between moves. (For exercises you’ll need to repeat on each side, do all 45 seconds on one side, then rest and repeat on the other side.)
  • At the end of the circuit, rest for 60 seconds. Do the entire circuit 1–2 times.
LEAVE COMMENT

For any important information please contact us Email GadgetsNg info@gadgetsng.com


READ THIS |  NATURAL HOME REMEDY FOR SWOLLEN FEET

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button

Adblock Detected

Please to view this site kindly unblock your adblocker from your browser or open with another browser