Alright everyone, believe me when I say incorporating resistance bands into my regular workouts has done wonders for my thighs, hamstrings, glutes, and calves!! I began seeing more muscle definition and also noticed I was getting stronger, able to lift more weight much easier. Below you will find some pictures, along with detailed descriptions, that show four resistance band workouts that primarily target the booty and legs as well as a few body progress pictures and a cute little workout outfit.
Resistance & balance are two key components to developing and maintaining muscle definition & strength. Between the endless hours I've spent watching fitness videos and my own personal background with dance I have come up with a few resistance/balance exercises using the medium resistance band that can be done alone in the comfort of your own home or at the gym in between other workout sets.
"The resistance that you fight physically in the gym & the resistance that you fight in life can only build a strong character." - Arnold Schwarzenegger
THE EXERCISES...
THE CALF RAISE
Beginning with your legs together step one leg out (alternating between right and left) then rise on to toes, to a comfortable height, and slowly lower yourself back down bringing the legs back together. Repeat this until failure or set a number of reps for each designated set. Image above shows the exercise at its peak movement.
TARGETS: Mainly focuses on the calves and inner thighs, however the quads are still engaged as well. This is also a perfect exercise for working on balance. During the calf raise, extend the time to which you're on your toes, this will engage the core and add further resistance to the calf allowing the muscles to build and strengthen.
THE SIDE LEG RAISE
This exercise begins the exact same way as the first and continues on to stepping one leg out at a time. However this time, instead of rising on to your toes, raise the leg off the ground (not too high, as you don't want the band to come flying up at you...). The beginning level of this movement (shown in image above) would be to keep the stable leg flat on the ground, while the more advanced version would include a calf raise on the stable leg during the actual movement.
TARGETS: Both the inner and outer thigh, including the glute muscles, which is put to work (unexpectedly) in this exercise. The obliques and core are also utilized, especially when performing the advanced version of the workout.
"Use a chair, the wall, or just something to hold on to when practicing on balance, then slowly remove your hand as you feel more comfortable and stable."
THE KICKBACK
Turn to the side, if facing a mirror you should be looking at your profile view, beginning with legs together slowly raise one leg (alternating between left and right) backwards to a comfortable position. Hold in position for as long as personal balance allows, then lower leg back down to the ground. For a more advanced movement add a calf raise to the kickback exercise, which will guide focus to the calves and help with balance by engaging the core - use the above tip for added stability when practicing the advance movement.
TARGETS: Primarily the hamstrings and inner thighs as well as the lower glute area, yet all parts of the leg are used during this workout. This exercise is great for lifting the booty and creating more of a plump or bubble shape.
THE SPLIT SQUAT
Favorite exercise of the bunch to incorporate on leg day in between my heavier squat sets or when I'm using the 45-degree leg press machine. This exercise starts like the rest and continues with the stepping out motion of one leg (again alternating between left and right) while sitting into a deep squat, allowing a noticeable stretch in the hamstring area, which will start to turn into a burning sensation as you continue with the exercise.
TARGETS: All areas of leg, as well as the core and lower back regions. The wonderful thing about this particular workout is it has so many benefits. For example, this exercise will not only help tone and firm, but also build and shape. It's possible to use this as more of a cardio exercise as well, where instead of doing each rep slow and focused you would increase the speed and amount of reps or turn the movement into more of a jumping motion as you sit into each squat.
WARNING: IF YOU GET TOO BUCK WITH THIS EXERCISE THE RESISTANCE BAND COULD SNAP OR CURL UP ELIMINATING ALMOST ALL RESISTANCE...WHEN THIS OCCURS PAUSE, FIX THE BAND, AND PICK UP FROM WHERE YOU LEFT OFF.
Please let me know if this post was helpful!!! I would love to keep sharing workouts I incorporate into my own lifestyle and how I've achieved my current body goals as well as future goals I have within the fitness world.
THAT COST WHAT?!
Stripped Sports Bra (Target): 2 for $25
Gray Drawstring Shorts (Forever 21): $16.90
Pink Stripped Jacket (Forever 21): $26
Ombre Trainers (Kmart): $10
Sport Watch (Apple): FREE/GIFT
GRAND TOTAL = $65.40
*Resistance Bands are from Target...they came in a pack of 3: light, medium, heavy and a little spiral exercise book for about $20.
Remember...keep pushing, keep trying, and always dig a little deeper. You'll often find you're body is capable of much more than you ever imagined and it is your mind that requires training. Now go begin or continue your own journey...you're probably inspiring others around you in unbelievable ways!!