TIGHTEN YOUR TUSH!
Step up your booty gains with nothing more than a resistance band. These slender bands don't seem as hard core as some other types of workout equipment; however, research has shown that these lightweight beauties are as effective as free weights. They are sure to give you quite a burn if you know how to use them, and with targeted exercises and the proper resistance you can get the same results as doing heavy squats at the gym. The added bonus to using resistance bands is that you can bring them anywhere - office, hotel, gym - and still get a kick butt workout (in this case, literally).
How it Works :To get the best results from this workout, do these moves in a circuit and do them 3 times in a row, with little rest in between as you go through the circuit. Do the workout 3-4 days per week, with a day break in between to allow your muscles to recover and grow. *If you are shooting for weight loss, be sure to follow this routine up with a cardio session of 20-30 minutes.
What you'll need:
A flat resistance band without handles
How to do the Booty Skate:
Place the band around your legs at the shin level. For proper tightness, make sure that the band is tight with feet at hip width. Sit into a light squat and step right foot out to your side as wide as possible. Now step to your left. Quickly, alternate your steps from side to side, as quickly as you can, 20 times.
How to do the Split Squat:
Again, your band will be at shin level. Now move into a split stance (right foot forward and left heal lifted). Lower your body into a squat and be sure to keep your weight centered over your right foot, with hips pushed back. Stand up, lifting your left leg up behind your hip, lower your left foot back to starting position, and then repeat. Do this 20 times on each side.
How to do the Deadlift:
With your band still tied in a loop, place both feet hip width apart, and hold the knotted end of your resistance band with both of your hands. Bend your knees and hinge forward at your hips until you are parallel to the floor. Keep your back straight and abs tight. Tighten your glutes and bring your body back to your starting, standing position. Do these for 20 repetitions.
How to do the Thigh Clams:
Lie down on a mat on your left side, using your left forearm to support you on the floor. Your hips should be stacked and both legs inside the loop. Place the band just above our knees and bend your knees to a 90 degree angle, bringing them forward. Be sure your heels are also stacked and in line with your spine. Now, lift your right knee up to the ceiling and lower it back down with control. Repeat this motion for 8-10 reps, and switch to the other side.
How to do the Glute Bridges:
Lie faceup with knees bent, hip-width apart, feet flexed. Place the band across pelvis, pressing the ends into the floor by sides of hips.
Brace abs in tight, squeeze glutes, and quickly drive hips up into bridge. Hold for 1 count, and then slowly lower for 3 counts to return to start. Repeat 20 times in a row.
Hydrant and Kick
How to do the Hydrant and Kick:
Come onto all fours with the band looped around both calves. Lower down to your left forearm. Brace your core and engage your glutes as you bring your right knee straight out to the side and up toward the ceiling. Release with control, then flex your right foot as you extend your right leg and kick out to the side. Return to start with control to complete one rep. Do eight to 10 more reps, then switch sides and repeat.