A good training session doesn't necessarily have to take a long time or require access to a gym. With resistance bands, you can easily complete a training session anywhere, whether you are at home, on holiday or in a gym. We have collected some of the best exercises you can do to train your buttocks and thighs.
Resistance bands or training elastics are training bands that are used to create resistance and activate the muscles. They are therefore perfect before a training session to activate and make contact with the muscles or as an aid during the entire training session. Shapeit's resistance bands come in three different strengths: light, medium and heavy. We also have a set of booty bands for you who want extra intensity!
Training with elastic
Exercises with exercise bands have many advantages. By using elastic bands in your training session, you can get stronger , activate the muscles and reduce the chance of injury. There are only a few of us who have a basement full of exercise equipment and many believe that this is a must to get a proper workout session at home. This is completely wrong! Read more: Injury prevention training .
A good training session doesn't have to take a long time or require a lot of equipment. With training elastics, you can train anytime and anywhere. They take up little space and are easy to take with you wherever you go. This means you can complete a good session regardless of where you are.
Check out this short video for some simple tips on how to use exercise bands to train your lower body. Do all the exercises 3-4 times, with 10-30 repetitions of each of them. Good luck!
Exercises
#1 Squat with side roast
- Place the training elastic over the knees
- Stand with your feet shoulder-width apart
- Take a step to the side and complete a squat
- Stand up and return to the starting position. Repeat
#2 Lung
- Place the training elastic over the knees
- Place one leg in front of the body and the other leg behind
- Lower the back knee down towards the floor and achieve a 90 degree angle
- Stand up and repeat with the other leg
#3 Hip thrust
- Place the training elastic over the knees
- The exercise can be performed on the floor or as shown in the video
- Lift the hip up and achieve a straight line with the body. Tighten the buttocks and hold for a few seconds at the top before lowering down
- Repeat
#4 Donkey kick
This exercise trains both the buttocks and the lower back.
Course of action:
- Stand on all fours with knees and palms on the floor, pointing straight ahead.
- Place the elastic under the knee to keep it in place during the exercise.
- Stabilize the upper body and keep the angle of the right leg as you bring the heel straight up towards the ceiling.
- Hold the leg in the top position for a few seconds before returning to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
#5 Side-lying leg lift
This exercise trains the outer hip muscles.
Course of action:
- Place the elastic around both legs, under the knees and lie on your side.
- Lift the top leg straight up while maintaining a stretched position.
- Then lower the leg back down in a controlled manner.
- Keep a steady pace and switch to the other side when you've done the desired number of reps on the first leg.
Tip!
If you want more resistance, you can move the elastic further down to the shins or ankles. If you want the exercise to be easier, move the elastic over the knees.
#6 Sideways walk
This exercise trains the outer thighs and buttocks.
Course of action:
- Place the elastic under the knees.
- Bend your knees and hips, then step sideways back and forth.
- You decide for yourself how heavy it should be. The further down you bend your knees and hips, the heavier it gets!
#7 Mountain climbers
By performing this exercise, you train your stomach.
Course of action:
- Place the elastic around the feet.
- Get into a push-up position and pull your knees in towards your elbows.
- Here you get resistance all the way, so it will be heavier than ordinary mountain climbers.
- Remember! Keep your back and buttocks down, don't stand like a tent.
