Exercises with Mini Bands
Most women want to work their buttocks. Whether they want to make it bigger or smaller, rounder or firmer, almost everyone wants to change their butt. Most of us should also work on this area because it is the most reluctant to react to stress.
And if glute exercises don’t work, that means we’re missing out on the largest muscle group and the ability to burn tons of calories and fat. We are not reaching our best shape, which means that in running or in bodybuilding, our results leave a lot to be desired.
If our glutes are not working, we run the risk of various injuries, as the load falls on other muscles that are not suited for it. That’s why it’s so important that your glutes burn during your workouts!
We offer you exercises with Mini Bands to make your buttocks work and look better. These movements work the glutes from all sides!
Exercise number 1 Shell
Place the band on the leg just above or below the knees. Lie on your side, leaning on your forearm. The legs are slightly bent and rest on top of each other. Lift your top knee, keeping your feet together. Hold for a second at the highest point and lower your knee to its original position. Don’t sway or lean back when you open your knee. Make sure the opening comes from tension in the muscles of the hips and buttocks. Repeat the exercise with both legs. Beginners can start doing the exercise without curls.
Exercise number 2 Half bridge
Place the loop just above your knees and lie on your back. Bend the knees, the feet should be firmly pressed against the floor. You should be able to touch your heels with your toes if you stretch your arms. Bend your elbows at right angles so that only your shoulders touch the floor. Don’t let your knees roll under the pressure of the arch. Stretch the loop and lift your pelvis off the floor. Raise your pelvis as high as possible by squeezing your buttocks tightly. Do not lift your heels off the ground. Make sure your pelvis is lifting and your knees are not rolling.
To complicate the exercise, it can be done with support on one leg. The starting position is the same. Next, lift one leg up and keep it straight, parallel to the thigh of the bent leg. Squeeze your glutes and lift your pelvis as high as possible. The body should not twist and the knees should not fall inwards. Only do this exercise if you already have a half bridge supported by both legs. At the top, hold for a second or two, lower your leg and repeat the movement lifting the other leg.
Exercise number 3 standing back leg
Put the leg band on your ankles. Stand facing a wall, the back of a chair, or any other object you can lean on lightly. Bring one leg back, bending the supporting leg slightly. Keep your raised leg straight, as if trying to reach the opposite wall with your heel. As you raise your leg, contract your glutes. Do not lean forward to raise your leg higher. Observe the tension of the buttocks and the uniform position of the body. Pause at the top and return to the starting position. Repeat with the other leg.
Exercise number 4 Steps to the sides
Wrap the mini bands around your ankles. The higher the loop, the easier the exercise will be. Feet shoulder width apart, feet parallel, thumbs forward. Step sideways with one foot, then pull the other leg towards him. The buckle should always be tight, so that the legs should not touch each other throughout the exercise. Feet should always be hip-width and shoulder-width apart. Try to spread as wide apart as possible each time to tighten your butt more. Don’t drag the other leg as you lift it. Try not to swing. You can walk with your legs straight or bend them slightly.
Exercise number 5 Monster walk
Put the buckle on your ankles. The higher the loop, the easier the exercise will be. Spread your legs wide, about hip-width and shoulder-width apart. Take a step forward and to the side. Repeat the same with the other leg. Step wide like a monster, keeping your legs apart at all times. Come back the same way. The exercise can be performed both with straight and bent legs (in a semi-squat). Try not to turn your knees outward or inward as you walk.