It may be difficult to follow the regular exercise routine while you’re stuck at home during the lockdown. If you’re missing hitting the gym or want to try something new, we’ve got you covered. There’s nothing better than a resistance band when it comes to strengthening your lower body, especially the butt area. These mini loop bands work wonders for firing up your glutes and tightening your backside from all angles. Resistance band workouts are perfect for those who sit at one place for longer hours and want their body to feel lighter and fitter. One of the best advantages of this form of workout is that it requires a very little space. Plus, resistance bands come with affordable prices. So, are you ready to feel that fire in your glutes? Let’s get started with this 5-move resistance band workout –
Note: If you’re new to these moves, start with the band above the knees for all of them. If you’re intermediate or advanced, you can move the band around your ankles for the first three exercises.
Banded squat
- Stand with feet hip-width apart and band around ankles, hands clasped in front of you.
- Push hips down and back, bending knees and lowering into a squat. Make sure chest stays tall, back flat, and core tight. Resist knees collapsing in toward each other by driving them outward.
- Then, drive heels and toes into the ground to stand back up.
- Repeat for 10-12 times and have 2-3 rounds.
Crab walks
- To begin, stand with feet hip-width apart and band around ankles.
- Lower into a shallow squat position, sending hips down and back and bending knees. Hold this position as you take three steps to the left.
- Next, take three steps to the right. That’s one rep. Make sure your chest stays tall, back flat, and core tight. Resist knees collapsing in toward each other by driving them outward and aim to keep feet parallel the entire time.
- Repeat for 10-12 times and have 2-3 rounds.
High plank leg lifts
- Start in a push-up or high plank position, with band around ankles, forming a straight line from shoulders to heel. Line shoulders directly over wrists.
- Without arching back, squeeze right glute and lift right leg up toward the ceiling. Then place it back down.
- Then, squeeze left glute and lift left leg up toward the ceiling. Then place it back down. That’s one rep. Don’t let your hips drop or pike up; pull belly button up toward spine and push the floor away from you with hands. Continue alternating.
- Repeat for 10-12 times and have 2-3 rounds.
Banded glute bridge abductions
- Lie on your back with band above knees. Bend knees, place feet flat on the floor about shoulder-width apart. Make sure heels are close to butt and back is flat against the floor.
- Drive through the feet and squeeze glutes to lift hips toward ceiling. Make sure to maintain a slight posterior pelvic tilt, so you’re not arching low back.
- When you reach the top with hips forming a diagonal line from knees to shoulders, drive knees out against the band, going wider than shoulders.
- Then bring knees back to shoulder-width, and slowly lower back down to floor.
- Repeat for 10-12 times and have 2-3 rounds.
Banded Clamshells
- Lie on your right side with the band above knees. Place right forearm on the ground and stack right shoulder over right elbow, pushing the floor away to create space in right side. Bend knees and hips about 45 degrees and stack knees and hips on top of each other. This is your starting position.
- Then, squeeze left glute and rotate left hip outward, lifting left knee toward ceiling.
- Slowly lower back down.
- Repeat for 10-12 times and have 2-3 rounds before switching sides.