All you have to workout with is an exercise band? No problem! Let me show you my favorite glute and leg exercises that can build muscle and define your legs and glutes.
Resistance Exercise Benefits
We know exercise in general is great for the body. When we add resistance exercise, we are strengthening our muscles, joints, and bones. This provides strength and stability for everyday activities. Also, resistance exercise, done properly, increases physical function and decreases injuries from accidents or weakness. Resistance is provided usually by moving some type of weight, whether it be body weight, resistance bands, or dumbbells.
Let’s Get Into the Exercises.
Place the band around midway between your knees and thighs. Squat in a neutral position, keeping the chest up and butt down, begin to walk sideways, one foot at a time.
Down on all fours, (use a yoga mat or towel for comfort) with the band right above your knees, bring one leg out to the side, as if a dog would do so when peeing on a fire hydrant. Keep he knees bent the entire time.
On all fours again, leave the band right above your knees. This time we will kick the leg back and upward, squeezing those glutes!
This movement can be done lying flat on your stomach or back. Place the resistance bands right above your knees. In a slow motion, with feet together, begin to raise one legs up, alternating legs. You will move in a swimming motion, concentrating on a good stretch with the bands.
Keep resistance band placed right above the knees. Lie flat on your back with arms at your side. Bring your feet in to your butt, leaving them flat on the floor. For this movement, raise your hips by squeezing your glutes and controlling the movement with your thighs.
For Good Workouts
The slower the movement, the more you are concentrating on those muscle groups. Using muscles to balance and control the pace will help with definition, tone, and strength for the desired body parts. Three sets of 10 – 12 repetitions are enough to activate those muscle and get a good burn. Now don’t forget to sweat!