Hey guys!
How’s everyone’s day so far? Today has been the most beautiful winter day in Toronto with spring like weather. I obviously had to go out and take a few pics for the blog.
For the past few weeks I’ve been meaning to create another fitness post for you guys. With the help of Andre (who’s also the greatest trainer in the world! Check him out here @totrainer) I’ve put together a few booty exercises using resistance bands. Why use bands? Using bands helps to engage more of your glute throughout the exercise movement. They are so easy to use and I take them with me everywhere I go.
The thicker the resistance band, the more difficult it is. For squats, kickbacks, and side squats I like using my green band. It’s medium resistant and it gives me that extra tension I need. For clam shell movements, or exercises that require me to stand wide, I like using the yellow band. It’s light and it gives me a wider range of motion.
I tried some new moves with the bands this past week. These moves were such a great finisher to my leg day. My booty was so sore the next day that it hurt to sit. Give these a try and let me know how you feel.
Glute Kickbacks
Kneel down, bring your one knee to your chest and kick it up the air. Make sure you are adding the tension to your glutes. Try 50 reps for each leg, or just do as many reps as you can (with good form of course) until you can’t feel your glutes anymore.
Kneeling Hip Abduction
It may be hard to balance at first, but after a few reps you’ll get the hang of it. Using the yellow band, bring your working leg as high as you can and hold on the top for 2 seconds.
Glute Bridge
Laying on your back, place both feet on a wall hip distance apart, bring your hips up and all the way down for a full range of motion.Try doing 3 sets of 30 reps for these. Make sure you are squeezing at the top.
Single Leg Glute Bridge
A little more challenging than a Glute bridge using both legs. Place one foot on the wall and the other pointing to the ceiling. The key to this exercise is to squeeze at the top. Try 50 reps for each leg.
Squat Plus Side Kick
I’m new to this exercise. Start with a squat then side kick one leg, squat again, then kick the other. I added the plate to make it a little more challenging. I did 3 sets of 20 reps (10 for each leg).
Tips:
*Keep your core tight throughout the movements.
*It’s also important to keep your chest up and shoulders back when you are performing squat exercises
Did you feel the burn? Let me know below xo