Gyms still aren’t open, and you’re probably running out of ideas for living room workouts at this point.
Adding a resistance band to your home gym equipment is a great way to give yourself an additional challenge, without needing to invest in expensive or bulky weights.
Resistance bands can enhance your warm-up stretches, intensify your workouts and help to build muscle and strength.
If you’re looking to work on the tone and strength in your legs and bum, Jeff Kloepping, an international fitness instructor, has created a bespoke workout that you can try at home. All you need is a looped band, and a small amount of floor space.
Try this to give your tired workout regime a lift, and reinvigorate yourself to stay active until the gyms reopen again.
Resistance band workout to tone your legs and glutes
Seven simple moves that you can try at home.
Side plank with a clamshell
Lie on your side with your knees slightly bent and prop yourself up on your left elbow, which should be in line with your shoulder.
Lift your hips as high as possible by pressing into your left forearm and keeping your abs engaged.
With a resistance band just above your knees, raise your top knee to open your thighs, then slowly lower your knee to complete the rep.
Do 10 reps on each side.
TIP: Hold each rep at the top for five seconds – this will really fire up both sides of your glutes.
Single leg hip thrusts
Lie on your back with one knee bent and your foot flat on the ground, and the other leg bent with your shin facing the ceiling.
Your resistance band should be attempting to pull your thighs together.
Bring your hips up, hold for two seconds, and then come back down to the starting position.
Do 10 reps before switching legs and repeating.
TIP: I have is with the elevated leg, bend the knee and pull up towards your chest to pinch the hip on that side. This will help activate the opposite glute.
Make sure to keep your ribs down, if you are having trouble with this put your chin on your chest.
Your resistance band should be wrapped around your shoulders, and held in place under your right foot.
Take a large step back with your left leg, bend both knees to create two 90-degree angles with your legs.
Return to a starting position to complete the rep.
Do 10 of these and then switch your resistance band to the other foot and repeat.
TIP: By placing your front foot on a small platform (1 or 2 inches) you will be able to increase the stretch in that glute.
Wrap your resistance band around your shoulders and keep the other end securely in place under your foot, which should be flat on the platform in front of you.
To test the height of the platform you should use, stand straight and lift your knee as high as you can with a flat back.
The step should be the height of your foot. Not any higher if you are using a resistance band.
Make sure to not just drop back down to the floor after you step up; lower yourself down slowly.
Do 10 reps, switch feet and repeat.
Wrap the resistance band around your shoulders, and the other end around the leg you will be stepping with. Keep a wide stance.
Bend your left leg whilst keeping your right leg straight.
Use the straight leg to push yourself back to your starting position and keep it straight throughout the entire movement.
Do this 10 times on either side.
TIP: Something to watch out for with side lunges is not to round your back.
Keep your back flat, stomach tight, and chest high.
Stiff leg deadlift
Stand on your resistance band, with your feet hip-width apart, and hold either end of the band in your hands.
Bend at the hips and keep your legs and back straight as you move your chest towards the floor, before straightening back up.
Repeat this 10 times.
TIP: Only go as far down with your torso as you can push your hips back.
Once your hips stop traveling backwards, initiate the movement to the original position by driving your hips forward.
Banded hip thrusts on a bench
Your resistance band should be wrapped around your belt line and held firmly against the ground by your feet.
Place your shoulder blades on a bench, then thrust your hips off the floor, driving through your heels.
Make sure your shins are perpendicular to the floor when at the top.
Lower yourself back down and repeat 10 times.
TIP: In order to isolate your glutes, only lower your hips as far as you can before your knee starts to travel backwards.
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