Pump your glutes with fitness resistance bands in 15 minutes a day. 5 simple exercises for home

Pump your glutes with fitness resistance bands in 15 minutes a day. 5 simple exercises for home

This complex will suit both beginners and experienced athletes.

Fitness resistance bands are a unique and multifunctional training device that can be used to work the whole body perfectly. But, of course, this projectile is especially popular in the pumping of buttocks and legs. It will create additional resistance, making the exercises more difficult. It is also a great way to diversify training in the gym or make it more interesting at home or on the street. Today you will find an effective set of exercises to pump the buttocks. Don’t forget to do a little warm-up – and let’s go!

fitness trenér

Shows a set of exercises with a fitness rubber band.

Důležité! The rubber band should not be on the joints. So you can get injured.

Squats with back swing

Technika

• Fix the rubber band at about the level of the shins. Put your feet shoulder width apart, the rubber band should be well stretched. Your hands can be locked in front of you.
• As you inhale, do a squat, pulling the pelvis back. The angle at the knees should be 90 degrees.
• On the exhale, stand up and immediately take back one leg, while tensing the buttocks. Arms during the swing also take back along the torso, it will help to keep your balance.
• After the swing, return to the starting position and do the same for the other leg.

Do 15-20 repetitions for each leg.

Walking backwards

Technika

• Fix the rubber band on the shins, legs slightly bent at the knees. Pull the pelvis back a little. Interlock your hands in front of your chest.
• As you exhale, draw your leg back, placing it on the toe. The rubber band should be tightened strongly.
• Return to the starting position.
• Perform the exercise with a straight back, alternating legs.

Do 20-25 repetitions for each leg.

Swings in an incline

Technika

• Fix a rubber band just above your knees. Stand facing the wall, slightly bend your body forward and rest your hands on the wall.
• Bend the supporting leg slightly at the knee, and keep the working leg in the balance. Turn it so that the middle of the foot faces the heel of the support leg.
• As you exhale, swing your leg backward until your glutes contract at the peak.
• Hold at the top point for a couple of seconds and then gently lower it back to the starting position. Do not touch the floor with the working leg.
• Do 25-30 repetitions, after which perform the same number of springy swings and stay in the upper point for 30 seconds.

Perform the exercise similarly on the other leg.

Hýžďový most

Technika provádění

• Lie on the floor, fix the rubber band above the knee. Bend your legs, put your hands on the floor with palms down. The distance between your legs should be such that the rubber band remains taut.
• As you exhale, lift your pelvis and stay in this position, tensing the gluteal muscles.
• As you inhale, lower yourself to the floor.

Perform 15-20 repetitions. After that, raise your pelvis, fix yourself in this position and do 30-40 reductions and separations of the knees, maximally stretching the rubber band.

Chůze

Technika

• Lower the rubber band to the middle of the shins, hands fasten in a lock in front of the chest. Pull your pelvis back and tilt your body slightly forward.
• Start stepping to the left, far away from the foot that takes the first step.
• Keep the other foot a short distance away so that the rubber band tension is maintained.
• Take a few steps to the left and then change direction.

Take 40-50 steps in each direction.

The workout is over. For detailed exercises, see the video.

Do 1-2 such circles if your training is at the initial level. If you are already an experienced athlete, you need to perform 3-4 circles. We remind you that a beautiful figure appears when you use a comprehensive approach: a healthy diet, regular training and proper recovery after them. You can find another workout for beautiful buttocks here.