Shake your glutes and legs with fitness resistance bands. 5 simple exercises for home

Shake your glutes and legs with fitness resistance bands. 5 simple exercises for home

The first results will be noticeable after a month of regular exercise.

It’s time to prepare your body for the summer season. Not everyone wants a pumped-up figure, but many people want a slightly taut figure. Fitness resistance bands will do the job perfectly. They are easy enough to use both in the gym and at home. We have prepared an easy home workout with fitness resistance bands for buttocks. You will need a mat, the rubber bands themselves and a good mood.

fitnesa treneris

What is the point of resistance bands? They give a double load. The first type of load is a dynamic movement, such as a squat. But you have to keep the rubber band in a taut position, so you also add static. So you get a double load, and you get a more visible result than with normal dynamic exercises.

Lunges

Tehnika

• Put on a rubber band just above the knee.
• Take a step forward and stay in this position. Bend the leg at the back and lower down. Keep a 90-degree angle in the knees. The emphasis is on the heel, it does not go behind the toe. If this happens, it means that the knee went forward and the technique is broken.
• Atgriezieties sākuma pozīcijā.

Do the exercise alternately on each leg for 15 repetitions.

Inclines with a rubber band or “Romanian pull”.

Tehnika

• Put on a rubber band just above the knees. You can take a small weight in your hands: a backpack, water bottles, dumbbells.
• We take the pelvis back, legs straight, and perform a bend with a straight back with or without weights, do not forget to pull the rubber band with your legs and keep the tension.

Do 30 repetitions.

Gluteal bridge on one leg

Here, in addition to a fitness rubber band and a mat, we need a support, it can be a bench, a chair or a sofa.

Tehnika

• Put on the rubber band, lie down with your shoulder blades on the mat, put your feet on the support.
• Raise one leg up, taking it slightly to the side, thus creating more tension.
• Raise the pelvis as in a regular gluteal bridge. Don’t forget to alternate legs.

Do 15 repetitions for each leg.

Of course, to pump up the glutes, you need significant weights and work with weight. The elastic band gives us a great toning of the gluteal muscles. To maintain a beautiful figure, such exercises on the buttocks will be enough, but do not forget about the other muscles, as well as a healthy diet.