Summary
- Side leg raises with resistance band
- Glute exercise side lying clams
- Glute bridge
Side Leg Raises With Resistance Band
Equipment:
1 x Resistance Band
1 x Yoga Mat
Preparation
Lie on your side, bend your leg that touches the floor by 90 degrees in order to have a stable support. Tie a knot with your resistance band to make a circle and then place your legs inside this circle. The band must be placed just above your knees.
Conducting the exercise
Lock your hips and place in line with your body.
Lift your leg, keeping it straight and in line with the body. Hold the position for a a few seconds and then release the tension slowly. In order to optimise the exercise, your legs should not touch each other at the end of the movement.
You should start to feel your thigh and buttock muscles working.
In order to optimize the exercise, place your hand on your hip to control the movement and ensure that only your buttock is working.
Difficulty: 5/5
Isolated muscles: Buttocks, thighs & abdominal muscles
Objectives: Strengthen your entire abdominal area and glutes effectively.
Buy your equipment – Resistance Band & Yoga Mat
Glute Exercise – Side Lying Clams
Equipment:
1 x Resistance Band/Resistance Loop
1 x Yoga Mat
Preparation
Lie on your side and bend both your legs to 90 degrees in order to create a stable support. Tie a knot in your resistance band in order to make a continuous loop and place your legs inside this circle. The band must be placed just above your knees.
Conducting the exercise
Your hips must be placed in line with your body.
Lift your leg whilst keeping the rest of your body still. Keep your feet together. Maintain the position for a short while before slowly releasing the tension. Aim to avoid your legs touching each other at the end of the movement.
You will start to feel your glutes and thighs working.
In order to optimise the exercise, place you hand on your hips to help control the movement and ensure the stability of your body.
Difficulty: 4/5
Isolated muscles: Glutes
Objectives: Strengthen the buttocks and in particular the middle buttocks and limit the risk of injuries for knees and hips.
Buy your equipment – Resistance Band & Yoga Mat
Glute Bridge
Equipment:
1 x Resistance Band/Resistance Loop
1 x Yoga Mat
Preparation
Lie down on your back and bend your legs to 45 degrees in order to have a stable support. Tie a knot in your resistance band to make a loop and place your legs inside. The band must be placed just above your knees.
Conducting the exercise
Keep your knees, legs and hips in line with your body
Lift your hips in order to perfectly align them with your thighs. Maintain the position for 6-7 seconds and slowly release without touching the floor. Your resistance band will give you more stability and more control your movement.
Difficulty: 3/5
Isolated muscles: Glutes & Abdominal Muscles
Breathing: Strengthen the buttocks and in particular the middle buttocks and limit the risk of injuries for knees and hips.
Buy your equipment – Resistance Band & Yoga Mat
