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Exercises with rubber bands for thighs and buttocks are one of the most popular and searched topics by women. It is no secret that the great advantage of exercises for thighs with rubber bands is their high effectiveness, as well as the possibility of performing them in the comfort of your home. However, it is important to remember about regularity
Mini band increases the effectiveness of exercises, making the regular home workout more effective. Thanks to this, you spend the same amount of time exercising, but work much harder.
Lateral leg abduction
Stand up and put a mini band on your ankles. The stronger the band, the more work. Then start to abduct one leg to the side, each time pausing for two seconds in the "top" position. Repeat the exercise 15 times on each leg and do 3 to 5 such sets, then move on to the next exercise.
Back Lift – A Simple Exercise With A Rubber Band For The Thighs
The band remains in the same place, at the height of the ankle joint. Then, tensing the buttock, lift the leg back. Again, remember to tense the muscles and momentarily stop the movement upwards. Repeat the exercise 15 times on each leg and do 3 to 5 such series, then move on to the next exercise.
Lifting a bent leg with rubber band
Remain in a standing position. Hook one side of the band around the instep of your left foot, and step on the other end with your right foot. Then, exhaling and tensing your muscles, lift your left foot up (your leg is bent at the knee). Try to stretch the band a lot, keeping your knee high. Also repeat this exercise 15 times on each leg and do 3 to 5 sets, then move on to the next exercise.
Lateral abduction of the bent leg
Stand in a supported kneeling position and put the band above your knees. Then, tightening your abdominal muscles and then your buttocks, bring your bent leg to the side. Again, stop the movement at the top for a moment, trying to stabilize the position and rotate your pelvis as little as possible.
Repeat 15 times on each leg and do 3 to 5 sets of these, then move on to the next exercise.
Abduction of the bent leg upwards
Also do them while kneeling. This time, however, lift your bent leg up (your foot is in a so-called flex). Repeat the exercise 15 times for each leg and do 3 to 5 series, then move on to the next exercise.
Squats with band above the knees
Put the band above your knee. Then, stretching the band with your knees, go down into a squat position. Your back is straight - do not lean forward. Do 15 repetitions in 3-5 sets.
