10-Min Resistance Band Workout To Shape Up Your Butt & Thighs I POPxo | POPxo

Hot Butt To Boot! 5 Do-Them-Anywhere Resistance Band Moves To Shape Up Your Glutes

Hot Butt To Boot! 5 Do-Them-Anywhere Resistance Band Moves To Shape Up Your Glutes

What if I tell you one tiny tool can up your at-home workout game? No heavy dumbbells, no machines, yet you can add an extra challenge to your bodyweight exercises. And this is possible with a resistance band. A stretchy, versatile tool, these bands are lightweight and easy-to-store and travel with. Resistance bands are great for targeting smaller stabilising muscles that you may not typically work. If you use these bands regularly, your muscles get trained to last longer under strain.

So ladies, ready to see this tool in action?

10-Minute Butt And Thigh Workout Using A Resistance Band

Do 12 reps for each exercise on each side and three sets. Repeat two rounds of the circuit to achieve best results.

Standing glute raise

Works on your glutes and quads

How it's done: Loop a mini band a little above your knees and stand with your feet hip-width apart. Keep your core engaged. Your hands should be at your waist or on your hips. Now shift all your weight onto your left leg. Place your right toes on the floor diagonally about an inch behind your left heel. You'll feel the tension in the band. Now raise your right leg backward 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.

Knee glute raise

Targets glutes, hamstrings and quads

How it's done: Position yourself on the ground supporting yourself on your arms under your shoulders and knees. Place the band above your knees. Push your left back until the slack tightens. Brace your core and maintain a flat back as you kick your left leg back and up. Return to the starting position and repeat. Complete all your reps and move to the right side.

Health

Exercise Resistance Loop Bands

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Side taps

Stretches your quads

How it's done: Place the loop a little above your knees. Stand with your feet shoulder-width apart. Your hands on your chest or on your waist. Now without moving your right leg, tap your left leg out till the slack tightens. Bring it back and now tap the right leg out without moving your left leg, bring it back. Repeat the movements till you complete all your reps. 

Laying leg lifts

Strengthens outer thighs and glutes

How it's done: Place the band above your knees. Lie on your side with your legs straight and stacked. Prop your head upon your hand, rest it on your biceps, or support yourself with your lower arm. Lift your upper leg toward the ceiling as high as you can without hiking your hip, then slowly lower it for one repetition. Keep your upper leg in line with your bottom leg throughout the movement. Focus on tempo—slow and steady—and good form.

Standing leg lifts

Standing leg raises also increase strength in the lower body with an emphasis on the glutes and hamstrings.

How it's done: Stand straight, place the loop a little above knees. Keep your feet at shoulder width, hold your hands on your waist. Lift your right leg directly behind you, squeeze your butt at the top of the motion and then lower your leg; Raise your left leg and lower it, then return to the initial position.

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