Everyone knows that the best way of getting a toned bum is doing squats. Squats are very beneficial, but you can’t do them all year long because it has some negative effects on your knees. So, what should we do? The answer is to exercises with resistance bands for the bum!
Exercises with Resistance Bands for Bum
All women want to have a nice butt and there are many different exercises out there but sometimes individuals lack motivation or time to go to the gym or they don’t even have an idea about effective exercises that will help them increase their muscle strength in a specific area.
Resistance bands are a great way to stimulate your glutes during any workout. They can be used at home, in the gym or even while you’re traveling!
We’ve listed 5 effective workouts that target different parts of our body and make sure it works every muscle group including those pesky butt muscles we often neglect.
The Clamshell
Clamshell Bum Workouts with Resistance Bands: Adjustment Tip 1
Adjust the handle of the band on one end (where it would be attached to a pole or door) so that it fits snugly into your hand. If you’re preferring not to hold on to anything, then step up onto something slightly elevated—a chair or waist-height countertop will work—and grab both handles, extending your arms forward and holding one handle in each hand.
Clamshell with Resistance Bands: Adjustment Tip 2
Bend both knees, bringing them out toward the sides of your body until you feel a good stretch in your hips. Make sure you’re not arching your back as you lower into this position. Extend both legs, pulling yourself back into a stand without locking your knees at the top of the movement. That’s 1 rep; do 3 sets of 10 reps on each side.
SAQs (Speed Awareness Qualities)
1 Quality = Moderate – Controlled – No Pause – Rhythm/Beat – Speed or Cadence – Distant/Reach – Rhythmic
2 Qualities = = Moderate – Controlled – Small Pause – Rhythm/Beat – Speed or Cadence – Near/Instep – Rhythmic
3 Qualities = Slow– Controlled – Long Pause – Rhythm/Beat- No Speed or Cadence- Close/Heel– Off Beat
1, 2, and 3 refer to the number of movements per second. Here are some examples:
1) Fast = 4+ movements per second;
2) Moderate = 3 movements per second;
3) Slow – 1 movement per second.
Side Kick Exercises with Resistance Bands for Bum
Stretching is important, especially as we get older. It can help to prevent injuries and back pain. Some of us may not have the time or money to go to a yoga studio for a good stretch, which is where resistance bands come in. You can do a quick at-home hip swivel using the resistance band for your sidekick exercise.
Here’s how:
Place the center of the band under one foot while standing with feet shoulder-width apart!! Lift your other arm up then slowly swing it across your body until you feel a slight tension on top of the foot that is planted on the ground while making sure that your arms are still elevated Hold this pose for 2 seconds then relax Repeat the same thing on your other leg.
When you stretch with resistance bands, it gives your muscles a good pull and loosens up any tension in the back or hips. It’s also great for people who are traveling or don’t have time to go to the gym.
With this Bum Resistance Band side kick exercise, you can easily do 5 reps of each leg without even breaking too much of a sweat. Add 10 more reps every week until you’re reaching 30 reps per side! This is not only extremely effective but it’s also incredibly convenient. If you want to build muscle mass while stretching at home, resistance bands are an excellent choice for all of your fitness needs.
If you’re looking for results faster, there are a couple of tips that go along with these Bum Resistance band sidekick exercises that you can try at home. Here is what works best when it comes to making your workout more efficient:
TIP #1
Use A Stable Stretching Area
If you are using a band, make sure to use one that’s not too thick or thin. About the width of your shoulders is the perfect size for this exercise.
TIP #2
Avoid Bouncing
Since sidekicks are about stretching, bouncing will only tighten the muscles instead of loosening them up for that full-body stretch that you’re looking for. You should always stop if it starts to hurt! Bouncing can also cause injuries, so go slow with this resistance band exercise and focus on long holds instead of quick reps.
Curtsy Lunges with Resistance Bands for Bum
Curtsy lunge is one of the best workout routines to shape hip flexors. If you are not sure what may happen if you do this exercise, follow these steps:
- Apart from lunging forward with both your legs while holding on to a resistance band, make sure one leg stays behind while doing the curtsy lunge. This adds more pressure to your hips and bums, making them appear slimmer.
- Now hold the ends of the resistance band in each hand with palms facing backward. Make sure that there’s no slack in between both your arms for proper contraction of muscles during exercises. Keep yourself straight all throughout this step. Don’t bend at the waist or knees unless instructed otherwise. Once done, lunge forward by keeping your right leg behind and your leading leg in front.
- While doing this exercise, ensure that you don’t put much pressure on the heels of both your feet. If you do so, it can cause injuries to your ankles or knees. It is therefore essential to keep all weight on your toes as you lunge forward. This way, it will be much easier for you to achieve a slimmer look on your hips and thighs.
- Now bring back your right knee bent straight behind you while pushing the left hip forward until both legs are together again but not touching each other during recovery from curtsy lunges. Keep your arms straight throughout this step as well until reaching the endpoint only then bring them down slowly.
- Breathe out slowly while doing this exercise to avoid poor blood circulation.
- Repeat the same for at least 3 sets of 10 times (20 curtsy lunges each set = 1 round).
- Do 2 rounds daily to obtain the best results within a few weeks’ time.
Remember not to collapse your body forward by bending your hips or waist while lunging forward. Keep them at all times straight as you concentrate on working muscles i.e. hip flexors, thighs, and bums using resistance bands in curtsy lunge exercises with Resistance Bands for Bum.
Hold on to the band handles right next to your torso then proceed with steps explained just now until the desired number of reps are achieved without tiring too fast or losing balance after completing one round only.
It is not necessary to rest in between curtsy lunges while doing this exercise with resistance bands. But make sure you do take a break after finishing 2 rounds for best results without any chances of getting injured. During the break, stretch your hamstrings and hips before doing another round of steps mentioned above to tone your bums and thighs even more effectively. Hope this workout helps you get sexy legs in weeks’ time only!
Jumping Squats Band Exercises for Glutes & Legs
Squats are one of the best workouts for gaining muscle, burning calories, and toning your body. It not only targets your legs but also strengthens core muscles including the gluteus, quadriceps, hamstring, etc. Moreover, squats can be done anywhere with no equipment required.
But if you want to make this simple workout more effective, a Resistance Band can help you in it! Using a resistance band while doing jumping squats will not only increase the difficulty level of the exercise but also enhance its effectiveness by adding strength training elements. Besides, it helps in improving ankle stability & flexibility as well!
Jump straight into the action without wasting time with the following easy steps:-
Get a good quality resistance band depending on the desired resistance Buy Resistance Bands online or from any sports store Now hook up the resistance band to the strap according to your desired level of resistance. It can be 2-5lbs, 5-10lbs, 10-15lbs, etc. Place the band above your knees and step at shoulder-width slowly squat down with weight on both feet till knee almost touches ground Now jump as high as you can by straightening the legs Repeat this for about 30 seconds to one minute.
Take a rest of 2 minutes and then do it again for 3 sets.
You will surely feel more challenged and pumped while working out! Try this workout once and we can assure you that you will get addicted !!
Straight Leg Kickbacks Resistance Bands Bum Workout
If you are looking to firm up your bum, learn how to do Straight Leg Kickbacks using Resistance Bands for Bum. This resistance band exercise will target the muscles at the back of your thighs known as the hamstrings and glutes.
To get started, set up your resistance bands by tying them around a sturdy object at a hip height that is about 2 feet off the ground. Lay down with both legs extended in front of you, parallel to each other, and use the handles of the resistance band to hold on so they don’t slip away from you.
Keep your arms straight and ensure core stability throughout this exercise: One leg should remain extended while holding onto one side of the resistance band; lower leg bent outwards so it forms a 90-degree angle with the floor. It should be perpendicular to the upper leg which remains straight. Now lift your lower leg upwards using your hamstring.
You can slightly bend the knee if you find it difficult to keep your leg straight. Concentrate on keeping your posture stable and your hips pressed firmly into the ground as you perform this move, ensuring that only one side of the leg lifts off at a time. Once done, gradually release the lower leg downwards back into starting position and then repeat for 15-20 reps with one side before switching sides and completing the same number of reps for another side too.
Fire Hydrants Exercises with Resistance Bands for Bum
The fire hydrant exercise is a fantastic way to work the gluteus muscles. You will need a set of resistance bands and you should place them around your ankles. Place your right leg in front and lift it up toward the ceiling until it’s at a 90-degree angle with your torso. Do this for 30 to 60 seconds and then switch legs.