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How to train with a fitness band? Top 5 effective exercises for legs and buttocks
During self-isolation, the popularity of home workouts is increasing every day. Many fitness enthusiasts do not want to lose their shape while the clubs are closed, and find a replacement for the equipment in the four walls. One of the most affordable and effective training options for girls is classes with a fitness elastic band. Thanks to such a simple inventory, many muscles of the body can be pumped well. Together with the World Class Alexander Karpov trainer, we will tell you about five useful exercises for the legs and buttocks using an expander.
What do you need for a home workout?
For training you will need a rug, a fitness band and some free space in the room. An elastic band is a simple and affordable inventory, also called an expander or elastic band. You can find it on the Internet and choose an acceptable price category for yourself when buying.
Workouts with an expander are most popular among girls, although, in fact, such exercises are quite versatile. They will help to fully work out various muscles of the body from the buttocks to triceps, as well as joints and ligaments.
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Effective set for legs and buttocks using an expander
Standing hip abduction
Starting position: while standing, feet are hip-joint width apart and parallel to each other, hands are held freely or hold on to the support. An expander in the middle of the lower leg, legs are slightly bent at the knees.
Move your leg to the side about 30 degrees, without changing the angle of the knee joints. Perform the movement evenly, smoothly returning the leg to its original position. Watch the position of the spine: it should not be bent. The body also remains motionless.
Hip extension while standing
Starting position: standing, feet hip-width apart, legs slightly bent at the knees. The body is fixed and maintains the anatomically correct curves of the spine. Hands hold on to support for balance.
Extend your hip back about 30 degrees and then evenly return to the starting position. Keep your knees slightly bent and your back straight.
Squats with an expander on the hips
Starting position: standing, legs slightly wider than shoulders, stexperience slightly turned outward, the spine maintains anatomically correct curves.
Perform a squat, leaning on the middle of the foot and not bending your back. The knees are directed towards the toes of the feet. Return to starting position. The depth of the squat should not be great: do not bring the thigh a little to parallel with the floor.
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Hip abduction while lying on the side
Starting position: lying on one side, both legs bent at the knee joints about 90 degrees, hips joined together, lower leg pressed to the floor.
Lift your upper leg hip until your knee is facing the ceiling. Return to starting position. During the exercise, press the thigh of the other leg firmly to the floor.
Glute bridge with an expander on the hips
Starting position: lying on the back, the legs are bent at the knee joints, the feet are slightly wider than the shoulders, the knees are directed towards the toes of the feet.
Leaning your back 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.