7 упражнений для ягодиц с лентой сопротивления, которые вы должны выполнять
Август 12, 2021
In recent years, resistance band workouts have gained immense popularity among fitness enthusiasts. Resistance bands are versatile, affordable, and effective fitness equipment that can help you tone and sculpt your muscles. Resistance bands also provide a low-impact workout that is ideal for individuals who want to build muscle strength without putting too much pressure on their joints.
Resistance bands are especially effective when it comes to targeting the glute muscles, commonly referred to as the “butt” muscles. By adding resistance bands to your butt workout routine, you can intensify your workout and achieve a more toned and lifted butt.
In this article, we will discuss 7 resistance band butt exercises that you should be doing to achieve your fitness goals. These exercises are easy to perform, require minimal equipment, and are suitable for individuals of all fitness levels. Whether you are a beginner or an experienced athlete, incorporating these resistance band butt exercises into your workout routine can help you achieve the strong and toned butt that you desire.
So, let’s dive into these 7 resistance band butt exercises and start transforming your glutes!
What are resistance bands?
Resistance bands are a fantastic addition to any workout routine, as they are versatile, affordable, and can be used almost anywhere. Whether you’re working out at home, traveling, or even at the office, resistance bands are a convenient and effective tool for building strength and toning muscles.
One of the great benefits of resistance bands is their versatility. With a range of resistance levels and different shapes and sizes, they can be used to target various muscle groups in the body. From arms and shoulders to glutes and legs, there are countless exercises you can do with resistance bands to build strength and improve flexibility.
Another benefit of resistance bands is that they are relatively inexpensive compared to other gym equipment, making them an affordable option for anyone looking to build strength and tone their muscles.
Finally, because resistance bands are portable and lightweight, they’re an excellent tool for on-the-go workouts. You can easily pack them in your suitcase or gym bag, take them to the park, or even use them at your desk for a quick workout during a break.
7 Best Resistance Band Butt Exercises
Here are 7 effective moves to help you build muscle in your butt:
1. Ankle Jumping Jack
The ankle jumping jack is a dynamic exercise that can help improve your lower body strength, coordination, and endurance. It involves jumping while simultaneously moving your feet out and in, similar to a traditional jumping jack, but with a focus on ankle mobility.
To perform an ankle jumping jack:
Place a mini band loop around your ankles.
Stand in a quarter-squat position (a shallow squat), with your feet about hip-width apart and your hands at your chest.
Jump your feet out and in for 1 rep, keeping a bent knee position throughout and landing softly each time.
Complete all your reps.
2. Lateral Band Walk
The lateral band walk is a resistance band exercise that targets the glutes, hip abductors, and outer thighs. It is a challenging exercise that can help improve your lower body strength, stability, and balance.
To perform a lateral band walk:
Place the band around your ankles.
Stand in a quarter-squat position (a shallow squat), with your feet about hip-width apart, and your hands at your chest or on your hips.
Take a step to the right with your right foot, so that your feet are wider than hip-width. Follow with your left foot so that your feet are hip-width apart again.
Take three steps to the right, and then three back to the left. That’s 1 rep.
Complete all your reps.
3. Standing Glute Kickback
The standing glute kickback is a simple yet effective exercise that targets the glutes, particularly the gluteus maximus muscle. It can be done anywhere, without any equipment, making it a convenient addition to your lower body workout routine.
To perform a standing glute kickback:
Loop a mini band around your ankles and stand with your feet hip-width apart and your core engaged.
With your hands at your chest or on your hips, shift all your weight into your left leg and place your right toes on the floor about an inch diagonally behind your left heel, so there is tension in the band.
Squeeze your core and tuck your pelvis under as you kick your right leg back about 6 inches. Keep your knee straight.
Return your right foot to tap the floor, keeping tension in the band, for 1 rep.
Complete all your reps, then repeat on the other side.
4. Banded Walk
The banded walk, also known as the monster walk, is a resistance band exercise that targets the glutes, hip abductors, and outer thighs. It is a great exercise for improving lower body strength, stability, and balance.
To perform a banded walk:
Loop a mini band around your ankles.
Stand with your feet hip-width apart and hold your hands at your chest or place them on your hips. Bend your knees a few inches and hinge forward at the hips, keeping your abs engaged and glutes tight.
Take one step forward. That’s 1 rep.
Take 10 steps forward and immediately take 10 steps back. That’s 20 reps. (If you are doing the shorter workout option, complete it for 45 seconds.)
5. Squat to Lateral Leg Lift
The squat to lateral leg lift is a compound exercise that targets multiple muscle groups in your lower body, including the glutes, quads, and hip abductors. This exercise helps to improve overall lower body strength, balance, and stability.
To perform a squat to lateral leg lift:
Loop a mini band just above your knees around your thighs.
Stand with your feet hip-width apart, with your hands at your chest or on your hips.
Bend your knees and send your hips back to lower into a squat.
Stand up and lift your right leg out to the right side, keeping your knee straight.
Return your right leg to the floor.
Squat again. This time when you stand up, lift your left leg to the left side, keeping your knee straight. Return your left leg to the floor and immediately squat again. That’s 1 rep.
Continue to squat and alternate sides to complete your reps.
The clamshell is a simple yet effective exercise that targets the gluteus medius muscle, which is located on the side of the hip. It is often used as a warm-up exercise or as part of a physical therapy program for individuals with hip or knee injuries.
To perform a clamshell:
Loop a mini band above your knees around both thighs.
Lie on your right side and prop up your head with your right hand. Bend both knees and bend at the hip so your thighs are perpendicular to your hip. Keeping your feet together, elevate your feet to hip height, while your knees stay touching the floor.
Keep your feet together as you lift your top knee (your left knee) toward the ceiling.
Slowly lower your left knee down to return to your starting position. That’s 1 rep.
Complete all your reps, then repeat on the other side.
7. Hip Bridge Pulse
The hip bridge pulse is an exercise that targets the glutes, hamstrings, and lower back muscles. It is a great exercise for improving lower body strength and stability, as well as promoting good posture and reducing lower back pain.
To perform a hip bridge pulse:
Loop a mini band just above your knees around both thighs.
Lie faceup with your hands at your sides, knees bent, and your feet flat on the floor hip-width apart.
Squeeze your glutes and core as you lift your hips a few inches off the floor. From this lifted position, walk your feet together.
Hold the bridge and push your knees away from each other, while your feet remain touching.
Slowly return your knees together to complete 1 rep. Continue to pulse your knees together and apart without lowering your hips.
Complete all your reps.
What is the best resistance band for butt exercises?
ActiveBella resistance bands are a fantastic option when it comes to choosing a resistance band for butt exercises. These bands are specially designed with multiple resistance levels to accommodate a variety of fitness levels and goals. Whether you’re a beginner or an experienced fitness enthusiast, you can find an ActiveBella resistance band that will challenge your muscles without compromising proper form.
ActiveBella resistance bands are also made with high-quality materials, ensuring durability and safety during use. These bands are constructed from premium-grade, eco-friendly latex that is both durable and resilient. You can rely on ActiveBella resistance bands to provide a consistent and reliable level of resistance throughout your workouts, without snapping or breaking.
In addition to their performance and durability, ActiveBella resistance bands are also designed with comfort in mind. The bands are soft to the touch and won’t rub or irritate your skin, even during intense workouts. They are also lightweight and easy to transport, making them a convenient addition to any home or gym workout routine.
How often should I do resistance band butt exercises?
The frequency of your resistance band butt workouts will depend on your fitness goals and current level of fitness. In general, it’s recommended to perform resistance band butt exercises at least two to three times per week, with a day of rest in between each workout. As you get stronger, you can increase the frequency and duration of your workouts.
What are the benefits of resistance band butt exercises?
Resistance band butt exercises offer a number of benefits for your overall health and fitness. Some of the key benefits include:
Strengthening and toning the glute muscles
Improving balance and stability
Increasing hip mobility
Boosting metabolism and calorie burn
Reducing the risk of injury during other exercises and activities
How long does it take to see results from resistance band butt exercises?
The timeline for seeing results from resistance band butt exercises will vary depending on a number of factors, including your current fitness level, the frequency and intensity of your workouts, and your diet and lifestyle habits.
In general, you may begin to see changes in your glute muscles within a few weeks of starting a resistance band workout routine, but significant changes may take several months of consistent effort. It’s important to remember that results may vary and to stay patient and consistent with your workouts to achieve the best possible outcomes.
Incorporating resistance band exercises into your workout routine can be an excellent way to target and strengthen your glutes. The seven exercises highlighted in this article – including squats, glute bridges, and lateral band walks – can help to activate and build your glute muscles, leading to improved strength, stability, and overall fitness.
By using resistance bands, you can add extra resistance to your exercises, which can help to challenge your muscles and promote growth. Additionally, resistance bands are a portable and convenient tools that you can use anywhere, making them an ideal addition to your home or gym workout.
Remember, as with any new exercise routine, it’s essential to start slowly and build up gradually to avoid injury. Be sure to use proper form and consult with a fitness professional if you’re unsure about how to perform any of these exercises.
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