How to train with a fitness rubber band? Top 5 effective exercises for legs and buttocks

In a time of self-isolation, the popularity of home workouts is increasing every day. Many fitness enthusiasts do not want to lose shape while the clubs are closed, and find a substitute for exercise equipment in four walls. One of the most affordable and effective options for training for girls – classes with fitness rubber bands. Thanks to such a simple equipment you can pump many muscles of the body. Together with World Class trainer Alexander Karpov we tell you about five useful exercises for legs and buttocks using an espander.

What will you need for home training?

You will need a mat, a fitness resistance band and some free space in the room. A resistance band is a simple and affordable equipment, which is also called an espander or elastic band. Find it on the vastness of the Internet and when buying it, choose an acceptable price category for yourself.

Training with an espander is most popular among girls, although, in fact, such classes are quite universal. They will help to fully work different muscles of the body from buttocks to triceps, as well as joints and ligaments.

Hip extension lying on your side

Начална позиция: lying on your side, both legs bent at the knee joints at about 90 degrees, thighs joined together, lower leg pressed to the floor.

Pull back the thigh of the leg on top until the knee is “looking” at the ceiling. Return to the starting position. While performing the exercise, press the thigh of the second leg tightly to the floor.

Gluteal bridge with hip extender

Начална позиция: lying on your back, legs bent at the knee joints, feet slightly wider than the shoulders, knees pointing towards the toes of the feet.

With your back resting on your shoulder blades and your heels on the floor, straighten your hips. Raise the pelvis to the maximum amplitude and then return to the starting position.