Elastic bands became one of the great best-sellers of the past quarantine, and now they do not lack any training routine at home. And, in addition to being a great alternative to dumbbells or gym machines, they are perfect for storing in any space.
1.Side Hip Opening
It is one of the best workouts that leave us stiffer in the butt if we know how to do it well. We started in quadruped, with arms at shoulder height and knees at hips. From there, we raise one leg backward, dominating the movement at all times, it is not a kick with impulse but a kick to feel the band’s resistance, the hardest but the most efficient. Lower your leg slowly.
Repetitions:
No elastic band, 20 on each side.
With elastic band, 10 on each side.
2. Hip Raise
This exercise is straightforward but powerful, helpful for the glutes, flat stomach, and good for toning the thighs. We lie on our back carefully in the mat, with the band between our thighs, and raise our hips in a controlled way. Again, the important thing is not the height but the technique. Squeeze your glutes well, fix your core and go up; Hold for a few seconds and, exhaling, lower yourself back onto the mat.
Repetitions:
Without an elastic band, 25.
With elastic band, 15.
3. Squat
No, you will not get rid of squats in this routine either, but they will not be as many as you usually do. We recommend the band to give more resistance to this exercise where your back plays a fundamental role: always straight, always controlled, marking the line so that the buttocks go back and the chest is at the height of the knees. We go down with impulse. We fix 2 seconds, we go up exhaling and slowly.
Repetitions:
Without an elastic band, 25.
With elastic band, 15.
4. Glute Kick
It is one of the best workouts that leave us stiffer the butt if we know how to do it well. We started in quadruped, with arms at shoulder height and knees at hips. From there, we raise one leg backward, dominating the movement at all times, it is not a kick with impulse but a kick to feel the band’s resistance, the hardest but the most efficient. Lower your leg slowly.
Repetitions:
No elastic band, 15 on each side.
With elastic band, 7 on each side.
5. Stride
We finished our routine of five glute exercises with strides. Watch out for this thigh and glute training because our goal is perfect. Stand with one knee flat on the ground and the other at the height of your hips and come up exhaling, switch to the other knee. Again, you can do the exercise forward or backward, or even varying.
Repetitions:
No elastic band, 20 on each side.
With elastic band, 10 on each side.
If you would like to achieve the lean, sculpted body you deserve, I recommend the Firm & Tight Mini Band Workouts guide. Without going to the gym again, you will tone your upper, lower, and entire body faster than you ever could without it. These T3 Mini bands will bring your dream body to life!
