In order to pump up a firm, round butt, you don’t have to squat or even stand up! This simple “lazy” set of exercises for the buttocks with an elastic band is a variant of training with an elastic band and is one of the most effective ways to tone and pump up your “nut”. Your muscles will begin to burn almost instantly, and you can do this circuit training almost anywhere!
Sometimes you just want to sit and watch TV and at the same time get a toned butt. Has this ever happened? Is this even possible?!
Not exactly so, of course, but this does not mean that without running, squats or climbing stairs, it is impossible to achieve this goal. In fact, this lazy butt resistance band routine is a fantastic at-home workout that you can do while playing with your kids or while watching another episode of your favorite TV series. Elastic bands are something! Almost weightless, they are easy to take with you anywhere, and despite their simplicity, they are incredibly effective. This is a purchase that you definitely won’t regret, just try to include the tape in your lesson plan.
For each exercise in this complex, you need to perform 20 repetitions before moving on to the next one. But if 20 is too much at first, start with 10 or 12 reps and work your way up to your goal.
A few nuances regarding body position:
- Make sure that while performing the exercises, the navel is pulled towards the spine. No relaxed hanging belly! This will not only help engage your core muscles, but will also protect your lower back from unnecessary injury.
- While on all fours, make sure your thighs are at right angles to the floor. Do not allow the hip of the working leg to rise. And keep your hips slightly tucked in to avoid large swings in your lower back. This will provide targeted work on the gluteal muscles.
- Pay attention to whether your legs should be bent or extended, and remember to fully straighten your knee in exercises where it is necessary.
- Place the elastic band on your hips, about 15cm above your knees.
Lazy set of exercises with an elastic band for the buttocks
We also recommend trying other butt exercises that will help strengthen your muscles and improve your backside appearance.
Swing your leg bent back while standing on all fours
Get on all fours and lift your left leg off the ground, bend it at the knee and pull your heel as far as possible towards your buttock. The left knee should be bent at a 90° angle and parallel to the left thigh. Then, gently press your heel towards the ceiling, lifting it about 5-7 cm and return to the starting position.
Complete 20 reps and move on to the next one.
Swing your straight leg backwards while on all fours
Extend your left leg, with your foot pulled towards you. Gently lift your leg 5-7 cm, then lower it to the starting position. Keep your left buttock tense all the time.
Complete 20 repetitions and move on to the next exercise.
Leg flexion/extension
Slightly bend your left leg at the knee, pull the foot towards you and straighten your leg, squeezing your left buttock at the same time as you extend your leg. Imagine that as you extend your leg, you press your heel against the wall.
Perform a total of 20 knee flexions/extensions and move on to the next exercise.
Leg raises to the side and pulsation
Bend your left knee and place it slightly behind your right (leg still bent). Then, lift your left knee to the side, making sure that the heel is pulled as close to the buttock as possible. Lower your left knee towards your right.
Perform 20 repetitions, then after the 20th repetition, leave the left knee raised and perform 20 pulses, lifting the knee a few centimeters with each movement.
Knee extensions while lying on your side
Lie on your right side, leaning on your forearm and thigh. Bring your big toes together and keep them together as you lift your left knee up.
Lower your left knee toward your right and continue this opening-closing motion 20 times.
Lateral leg raises
Extend both legs so that they are parallel to your thighs. Pull your feet towards you and lift your left leg as high as possible, then lower it back.
Complete 20 reps and move on to the final exercise.
Raising your knees in the air while lying on your side
As with the simple Clamshell, keep your feet tighter (and longer), but this time lift your legs off the floor and open your left knee up, then lower it toward your right knee, keeping your legs raised at all times. You can help yourself a little with your right knee by lightly pressing it in and out.
Complete 20 reps.
Now repeat all these exercises on the right side. Perform this complex 1-2 times a week and an attractive buttock shape will not take long to appear!
// Exercises to strengthen leg muscles
The benefit of exercises with fitness bands for women is that such training involves slow-twitch muscle fibers. Let's remember that these fibers use free fatty acids as energy, not glycogen. Essentially, performing exercises with bands on your legs and buttocks improves the elasticity of connective tissues and helps fight cellulite.
However, in order to achieve a similar effect, exercises with elastic bands on the buttocks must be performed in a static mode - similar to the plank exercise. It is necessary not only to perform repetitions, but also to linger at the final point for 20-30 seconds. It is also important to learn to feel the stretching of the muscles at the same time as the stretching of the elastic band - this will increase the effectiveness of the workout.
The key focus of the presented program is the activation of the gluteus medius muscle. It is this muscle that gives the buttocks their characteristic roundness - however, it is not used when walking, and requires special exercises for the buttocks. In particular, lateral lunges and backward leg swings are necessary to engage it - and these are the exercises that can be performed with elastic bands.
// Pros of exercises with an elastic band:
- easy to do at home
- strengthens the muscles of the buttocks
- increase tissue elasticity
- help fight cellulite
What is cellulite?
Cellulite is structural changes in the subcutaneous fat layer, leading to impaired microcirculation and the appearance of lymphatic outflow. It most often occurs on the legs and buttocks, but can also occur on the arms. For a number of reasons, it is women who suffer from cellulite, while it is not typical for men - hormonal levels and the structure of adipose tissue play a role.
First of all, in the female body there is more connective and adipose tissue, and their structure is more loose. In addition, in women, connective tissue fibers are located parallel to each other, while in men they are perpendicular. Because male fat cells are distributed in a cross pattern, they do not put pressure on each other and do not stick out in the form of tubercles on the surface of the skin.
15-Minute Butt Workout with Resistance Bands
Today I will tell you a little secret of effective training, which I can confidently vouch for - elastic bands, sometimes also called elastic bands. And this 15-minute complex with elastic bands for working out the buttocks is perfect for toning and tightening the muscles. I guarantee this workout, which you can do anywhere, will have your muscles burning in seconds!
These brightly colored resistance bands are a must-have for getting the most out of your glute workout, and they're also super inexpensive gym equipment. Perform the entire routine twice and then add a bonus exercise at the very end. Before starting your workout, place both feet inside the band (choose a band with a resistance that suits you) and pull the band just above your knees. This is where she will be throughout the entire training.
Steps to the side
Starting position: feet hip-width apart, knees bent in a squat position - make sure your knees do not go beyond your toes. Take a step to the side with your left foot and step towards it with your right foot. Take 2-3 more steps to the left side, then do the same to the right side.
Perform the exercise for 45 seconds. Rest for 15 seconds.
Diagonal lunge with heat
Place your right foot behind your left and bend your knees, going into a deep diagonal lunge. Straighten your legs, extend your right leg to the side and touch your toe to the floor, try to achieve as much resistance as possible from the band. Then return to the starting lunge position and perform the exercise for 45 seconds.
Take a 15-second break and perform the exercise on your left leg.
Lunges with leg raises
Step your left foot forward and, bending your knees, go into a lunge - make sure that your left knee is directly above your heel and both legs are bent at a right angle. Shift your weight to your left leg, lifting your right leg up and back, without leaning your body forward.
Lower your right leg and return to the starting position, continue the exercise for 45 seconds, rest for 15 seconds. Repeat the movement on the other side.
Squats with leg raise
Place your feet slightly wider than your hips and bend your knees into a squat position. Bend your knees and lift your right leg off the floor and walk it to the side (slightly behind your left leg). Place your foot back on the ground and move back into a squat position. Continue the exercise for 45 seconds, then rest for 15 seconds and perform a set on the other leg.
Complete the entire sequence twice and then move on to the bonus task below.
Bonus: jump up with a kick
Starting position: legs apart slightly wider than shoulder width. Bend your knees and lower yourself into the maximum squat position you can, then jump as high as you can, keeping your knees apart, kick your heels together at the top of the jump, then land back in the squat position.
Complete your available maximum reps in 1 minute.
There you have it - a complete 15-minute butt workout with resistance bands. If you don't feel the heat in your muscles, then you must be Superman, because this glute roast is not for the faint of heart!
How to choose a projectile?
The choice depends on your goals and level of training. Since different types of bands help you perform different exercises and target different muscles, I recommend purchasing a full set of short and long bands.
The ideal resistance and “stiffness” of the projectile depends on the level of training. About her below.
Degrees of resistance of tapes and elastic bands
Think of degrees of resistance as “levels of difficulty.” Choose the optimal starting level and gradually move from simple to complex.
Short latex elastic bands
There are 4 degrees in total:
- Lowest.
- Easy.
- Medium (for experienced athletes).
- Maximum (PRO level).
As a rule, they are sold in sets, but there are exceptions. If you buy a resistance band online without the possibility of a return, it is better to buy two equipment of a lower level than your intended one. This way you will insure yourself against an incorrectly selected degree of resistance.
Long elastic bands
They are sold both separately and as a set. They differ in the degree of resistance; the wider the elastic band, the greater the load. You can find several variations in different stores, so I’m giving you approximate figures for matching width and weight.
- 10 mm, 2-15 kg
- 20 mm., 5-22 kg
- 30 mm., 12-37 kg
- 40 mm., 15-48 kg
- 55 mm., 20-59 kg
- 70 mm., 26-75 kg
- 85 mm., 33-85 kg
- 101 mm., 45-90 kg
If you are afraid that if you pull too hard, the elastic will burst and you will get injured, then buy a loop in the sleeve. Yes, yes, I myself was shocked by this innovation, but in a pleasant way. I found such loops when I was preparing this article for you.
conclusions
An elastic band is a great way to improve the effectiveness of exercises without putting stress on your joints and spine. It is especially good for fitness classes. And its main drawback is the inability to raise the load above a certain threshold.
Choose a harder one for standard training and a softer one for fitness. It’s better to buy a set; if not, buy two rubber bands at a level lower than yours.
I hope the article was useful to you! Don't forget to share it with your friends on social networks. If you have any questions on the topic, write to me using the feedback form. Will be working!
