Exercises with elastic bands for legs and buttocks are highly valued by professionals and fitness enthusiasts. They make it possible to quickly strengthen muscles, form a clear relief and remove excess volume with minimal time and financial costs.
Exercises with elastic bands for legs and buttocks
Exercises with elastic bands for the legs and buttocks make it possible to quickly strengthen muscles, form a clear relief and remove excess volume with minimal time and financial costs.
All you need to perform these exercises is an elastic expander ring. It can be purchased at any sporting goods department.
It is very convenient to work out the gluteal muscles with the help of an elastic band, so exercises with an elastic band are especially relevant for women. Several effective exercises have been developed for the buttocks, which even beginners can handle.
What are the benefits of training with fitness bands for women?
Exercises with a fitness band help you achieve the following goals:
» Increase strength and endurance » Pump up any muscle segment » Improve endurance » Strengthen the core muscle corset » Develop muscle elasticity » Improve stretching and mobility
Training with elastic bands has a number of advantages:
» Safety » Versatility » Compactness » Accessibility » Uniformity of load » No contraindications for use » Variability of exercises » Adaptability of the degree of resistance
Due to the fact that fitness bands reduce the load on the musculoskeletal system, training is indicated for hernia of any location, lesions of the musculoskeletal system, curvature of the spine, rehabilitation after severe injuries, operations and diseases. A set of therapeutic exercises according to Bubnovsky has been developed, but the expander is suitable for swimmers, gymnasts and other people who want to strengthen their body muscles.
What is a fitness elastic band, types of elastic bands and elastic bands
A fitness elastic band is a wide loop made of elastic materials. Rubber, latex or polyurethane are used to make the accessory. To pump muscles at home, you can choose any type of sports equipment:
» Tapes. The accessory consists of a long elastic strip over 1 m long. Ideal for strength training. » Loops are a closed piece of elastic tape of various widths and lengths. Suitable for working out the whole body. » Mini loops. They have a small diameter and good fixation. Ideal for working a specific muscle group. » Tubular expanders are easy to use thanks to two handles. » Loops for TRX and crossfit.
According to the degree of resistance, the following types of fitness bands are distinguished:
» Green (up to 5 kg) are considered the most suitable for beginners. » Blue (up to 8 kg) suitable for warming up. » Yellow (up to 12 kg) provide an average level of load. » Red ones (up to 18 kg) are suitable for strength training. » Black (up to 23 kg) are considered ideal for professionals.
How to choose a fitness band?
The choice of fitness elastic band depends on the following factors:
» Material. Elastic bands are designed to last for several years of active use. Preferred tape is made from latex. The material is wear-resistant and durable, but can cause allergies. " Price. Cheap sports accessories are most often made from low-quality materials without adherence to technology. » Desired degree of load. The tapes are sold as a set, which makes it possible to choose the effective degree of resistance.
Types and sizes of rubber bands
An elastic band for fitness is usually understood as a wide loop made of materials with increased elasticity. To pump up muscle mass at home, you can use the following types of elastic bands:
- ribbons (they are long - over 1 m - and elastic, suitable for strength training);
- loops (closed sections of tapes of different lengths and widths, ideal for working out the entire body);
- small loops (have a small diametrical cross-section and excellent fixation);
- Tubular expanders are easy to use due to the presence of two handles;
- loops for crossfit and TRX.
Depending on the level of resistance, it is customary to use the following types of fitness bands:
- up to 5 kg (in green) – the best option for beginners;
- up to 8 kg (blue) – to start the training process (warm-up);
- up to 12 kg (yellow) – assumes an average load;
- up to 18 kg (in red version) – for strength training;
- up to 23 kg (black) – for professional activities.
Depending on the material used, rubber, latex, and polyurethane tapes are distinguished. Elastic products are designed for several years of unhindered use and are resistant to wear.
You won’t have to choose for a long time based on the degree of load of the tapes, since they are most often sold in a set, which allows you to choose the optimal level of resistance.
fitness elastic band
Exercises with a fitness band for the abdomen
Plank
» Secure the fitness band just below your knees. » Prop yourself on your palms and toes. » Place your palms under your shoulders. » Keep your back straight, without arching in the lower back. » Leaning on your palms, as you exhale, spread your legs to the sides in a jump. » Return to IP.
Swing your legs while lying down
» Secure the mini loop to your shin. » Lie on your stomach with your head on your hands. » Alternately lift your straight leg up. » Try to put the load on your abs, not on your lower back.
Side plank
» Place the elastic band on the top of your shin. » Support yourself on your elbow and the outside of your foot. » Keep your body straight, without sagging down. » Stretch your other arm up. » As you exhale, lift your leg.
Exercises with elastic bands for legs and buttocks
Taking the leg back
» Secure the resistance band around your ankles. » IP: standing, working leg slightly behind. » As you exhale, gently move your leg back. » Keep your back straight, do not allow your lower back to arch.
Walking with an elastic band
» Secure the elastic band around your ankles. » IP: standing, feet under shoulders. The knee joints are slightly bent. The body is tilted forward. » Take 10-15 steps forward and backward.
Gluteal Bridge
» Secure the elastic band slightly above the knees. » IP: lying on your back, legs bent at the knees. Lift your buttocks and back off the floor. » Support points: shoulder blades and feet. » Spread your knees to the sides. » Return to IP.
Lunges-curtsy
» Secure the elastic band slightly above the knees. » IP: standing, feet wider than shoulder-width apart. » Lunge back and to the side. » Lower your knee to form a right angle. » Return to IP.
Deep squats
» Secure the elastic band slightly above the knees. » IP: Standing, feet wider than shoulders. » Squat until your thighs are parallel to the floor. » Move your pelvis back, keep the angle at the knee straight. » The knee should not go beyond the line of the feet. » Return to IP.
"Kicking Donkey"
» Secure the elastic band around your ankles. » IP: standing on all fours, resting on your palms and knees. » Raise your leg bent at the knee.
Calf Raise
» Secure the elastic band to the foot of the supporting leg and the ankle of the working leg. » IP: standing, legs together, knees not touching. » Bend your knee and bring your foot toward your buttock. » Hold the position for 1-5 seconds.
Knee abduction to the side
» Secure a resistance band around your knees. » IP: support on palms and knees. » As you inhale, move your knee to the side without straightening your legs. » Return to IP.
Squats with side swings
» Secure the elastic band just below your knees. » IP: standing, feet slightly wider than shoulder-width apart. » Do a squat. » Return to IP and swing your leg to the side.
Exercises with an elastic band for the pectoral muscles
Push-ups with elastic band
» Pull the ends of the elastic band behind your back and wrap your arms around them. » IP: plank. » Perform 15-20 classic push-ups.
Band pull to chest
» Secure the tape under your foot. Wrap your hands around the ends of the ribbon. » Lunge back and lean your body forward slightly. » As you inhale, pull the band toward your chest.
Exercises with elastic bands for arms and shoulders
Raising arms overhead
» Secure the elastic band around your wrists. "IP: bend your elbows, keep your palms straight in front of you. » Spread your arms out to the sides. » At the maximum point of resistance, raise your arms above your head.
Biceps curl
» Wrap your fingers around the tape. » Place one hand on the opposite thigh and hold the loop. » Bend your other arm at the elbow. » Repeat 15-30 times on each side.
Raising your arms in front of you
» Secure the elastic band to your knuckles. » Extend your arms in front of you at shoulder level. »Pull one hand down and the other up. » Hold at the point of maximum resistance for 1-5 seconds.
Raising arms to the sides
» Secure the elastic band to your elbows. "IP: standing, extend your arms in front of you. » Spread your arms out to the sides.
Abduction of arms down
» Secure the elastic band around your wrists. » Bend one arm at the elbow and rest it on the opposite shoulder. » Bend your other arm at the elbow as well. » Extend your lower arm, trying to get your wrist as low as possible.
Raising arms to the sides
» Secure the elastic band around your wrists. » IP: standing, bend your elbows, but do not press them to your body. » Raise one arm to shoulder level. » Return to IP and repeat on the other side.
Pull down
» Secure the elastic band to your palms. "IP: standing, raise your arms up. » Bend one arm at the elbow. » Return to IP and repeat on the other side.
"Walking Board"
» Secure the elastic band around your wrists. » IP: support on the palms and toes. Keep your back straight. » Move your palm forward, pulling the elastic band, and then the other. Do not bend your elbow joint. » Return to IP.
Raising your arms in front of you
» Grasp the ends of the tape with your hands, pulling it behind your back. » As you inhale, spread your arms to the sides. » At the point of maximum tension, hold for 1-5 seconds.
Standing raises
» Secure the tape under your feet. » Grasp the ends of the tape with your hands. » As you inhale, raise your arms to shoulder level. » At the point of maximum resistance, hold for 1-5 seconds.
Top 5 manufacturers of elastic bands for fitness
U-Powex
A set of 5 fitness bands contains the following colors:
- Green – resistance from 2 to 4.5 kg.
- Blue – from 4.5 to 7 kg.
- Yellow – from 7 to 9 kg.
- Red – from 11 to 13.5 kg.
- Black – from 13.5 to 18 kg.
OSPORT Profi
The set of rubber bands contains five different colors, the length of which is 60 cm, width – 5 cm. Made in China.
SportVida
The Polish manufacturer offers the Mini Power Band in one green version. The tension creates a resistance of 5 to 10 kg. The length of the tape is 60 cm and the width is 5 cm.
Lpowex
The brand produces a set of 5 multi-colored latex ribbons, 30 cm long, 5 cm wide:
- Green – resistance 3.5 kg.
- Blue – 8 kg.
- Yellow – 14 kg.
- Red – 18 kg.
- Black – 22 kg.
EsonStyle
The set contains 4 elastic bands of different colors and tension levels:
- Red – resistance 4.5 kg.
- Yellow – 9 kg.
- Green – 14 kg.
- Blue – 18 kg.
Exercises with an elastic band for weight loss
A set of exercises with an elastic band to reduce body weight:
Jumping "Star"
» Secure the elastic loop around your ankles. » IP: standing, feet shoulder-width apart. » During the jump, spread your legs to the sides and raise your arms above your head. » Jump back to the IP. » Perform for 45 seconds.
Walking to the side
» Secure the elastic band around your ankles. » IP: standing, feet shoulder-width apart, body slightly tilted forward. » Take 10 steps in one direction. » Repeat on the other side.
Swing your legs to the side
» Secure the loop around your ankles. » IP: lying on your side. » Swing your straight leg up and to the side.
Lunges with squats
» Secure the elastic band around your ankles. » IP: standing, feet wider than shoulder-width apart. » Lunge to the side. » Squat slowly until your thigh is parallel to the floor.
Gluteal Bridge
» Secure the loop around your thighs just above your knees. » IP: lie on your back with your knees bent. » Lift your hips and buttocks up without your knees touching. » Lower your buttocks to the floor and repeat 15 times.
Pushing straight legs back
» Secure the loop around your ankles. » IP: support on knees and palms. » Straighten one leg back.
Shell
» Secure the elastic band above your knees. » IP: lying on your side, legs bent at the knees, supporting arm bent at the elbow. » Raise your feet off the floor. » Keeping your feet together, spread your knees.
How to pump up beautiful buttocks for a girl with elastic bands
Do you want to know what exercises will help you lift your butt and make it round and beautiful? This set of workouts is aimed at pumping up the buttocks with exercises with a rubber band. Classes require motivation and a desire to practice!
Before starting a workout with a buttock fitness band, take some time to warm up. Do a set of exercises to warm up your entire body. Then do several sets of simple squats for 15 reps. This way the muscles will warm up and be ready for further work. At the end of the workout, do not forget to stretch the muscles that were involved in the work, and these are the muscles of the hips, back and buttocks.
A fitness band is one of the most inexpensive and convenient exercise equipment that you can have in your personal possession. They are lightweight, versatile and much less dangerous, unlike a dumbbell that can fall on your leg.
The circular band workout is great for working your glutes, specifically for burn-style workouts where you can do long reps at a lower load.
Read: Exercises for a big butt at home
Exercises such as squats and lunges may place more stress on the hips than the glutes. At the same time, you want your butt to do most of the work.
Many girls have quadriceps dominance over their glutes during certain basic movements: squats, lunges, leg presses. This happens because the quadriceps muscles are under constant tension while performing the exercise. At a time when the buttocks have a cyclic load. To solve this problem, you can use fitness bands. They will allow you to keep your buttocks under load throughout the exercise.
Fitness bands are relatively inexpensive, and there are plenty of options online. A regular round elastic band 15-20 cm long suits us.
We offer a workout option of 10 exercises to include all the muscles of the buttocks. If you are short on time, you can try to perform the same complex, reducing the number of exercises to choose from to 6.
Read: The right set of exercises for a big butt in the gym
How to train with fitness bands: recommendations
» The recommended frequency of training with an elastic band is 4-6 times a week. » Lesson duration: 60-90 minutes. » Effective workouts are aimed at working individual muscle groups. It is better to devote 2-3 days a week to each segment, combining them. » For beginners, it is better to start with 10-12 repetitions, gradually increasing the multiplicity to 25-30. » As your endurance and fitness increase, you need to change the elastic band to a loop with greater resistance. » The optimal length of the rubber loop is 2-2.5 m. It is recommended to leave up to 50 cm of margin. » To reduce the trauma of exercises with a mini elastic band, avoid sudden jerks. » To increase resistance, the rubber loop can be folded in half or two elastic bands can be used at the same time.
Author: ForceMan from 28-12-2018, 18:58
- 4
Number of approaches and repetitions
There are many different ways to structure a workout depending on what you want to achieve.
As mentioned above, using stiffer fitness bands will lead to muscle growth.
Ideally, you should use many different resistance bands with varying degrees of rigidity. The reason is quite simple: training biceps is not nearly as challenging as leg exercises.
But to train the buttocks and legs, you will need expanders of different hardness, which will force the muscles to work fully. To put it simply, it causes burning and fatigue.
To increase strength and add elasticity to the muscles, you need to do 15 to 20 repetitions per set.
Typically, this means that your muscles will burn around reps 15-20, but you will still have the strength to complete the set.
If you want to stimulate muscle growth, the number of repetitions should be in the range of 8-12 times per set. In this case, the rigidity of the expander must be increased to 60-80% of the one-repetition maximum (1RM).
One of the main reasons why resistance bands are not effective for some people is that they do not use resistance bands that are stiff enough.
And therefore do not cause activation of type II muscle fibers. But here's the other side of the coin.
Just like lifting weights, your body can only handle a certain amount of work per week before you enter a state of overtraining.
However, it is much easier for the body to recover after training with an expander than after lifting dumbbells and barbells.
Thus, you can easily train each muscle group 3 times a week.
