Resistance loop bands are a great exercise aid that allows you to work the smaller muscles that you normally don’t get to target when using traditional resistance equipment like barbells and dumbbells. FitSimplify Pro Series Resistance Loop Bands come in a 3-pack and provide you with 3 resistance levels ranging from 35 to 65 pounds of resistance. Each band is 12 inches by 2 inches and made from natural latex.
In this article, we present a super effective butt targeting resistance loop band workout that will tone and strengthen your quads, glutes, calves and hamstrings.
When people talk about warming up, they often don’t realize how literally this should be taken. Exercise causes oxidation in the muscle cell, which is a form of burning. So, when you exercise a muscle, the temperature rises and the ability of the muscle to forcefully contract becomes greater.
Warming up also pumps fresh, oxygenated blood to the area, raises the blood pressure and increases the heart rate. In addition, it helps to prevent the body from becoming over stressed, prepares it for the demands to come and reduces the chance of injury, such as a sprain or strain.
From the above you can see how vital warming up really is. If you are working out first thing in the morning, warming up is even more urgent. Still, most people don’t do it. They just jump straight into the workout. You need to be smarter than that.
Start your warm up with running on the spot for two minutes. After a 30 second general jog, go to high knees for 30 seconds, where you hold your arms out parallel to the floor and then attempt to bring your knees to your palms. Next do 30 seconds of butt kicks. Attempt to connect your heels to your glutes. Finish with a final 30 seconds of general jogging.
You are now ready to do some dynamic stretching. Even though you are specifically working your arms, your warm up should involve your entire body.
Begin with shoulder rotations. Simply swing your arms windmill fashion with your elbows locked, 5 front and 5 back.
For the chest and upper back, perform flyes by starting with your arms extended out in front of you with elbows locked. Bring the arms out to the sides until they are perpendicular to your torso. Do 10 of these, focusing on contracting and extending the pecs and lats.
To warm up the muscles of the core, perform twists. Start with arms extended in front of you, then twist the body to the right as you bring your arms around to that side. Focus on the movement of the intercostals at the side of your waist. Do five twists to each side.
Pelvic circles will thoroughly engage the pelvic area. With hands on hips and feet shoulder width apart, perform exaggerated circles with the hips, going in each direction 5 times. Keep your legs straight throughout this movement.
Perform 5 Deep Knee Squats for the quads and glutes. With your arms directly out in front of you, and your back arched, lower yourself into a full squat. Look up throughout this movement.
Specific Warm Up
Mini Band Glute Bridge
Sit on the floor with a light resistance band slightly above your knees. Lie flat on your back and raise your hips in the air with your palms on the floor alongside you and your heel on the floor but toes raised. Push up with hips and then lower to the floor.
Perform 5 reps.
Mini Band Singe Leg Glute Bridge
From the previous position, raise one leg to full extension at a 45-degree angle. Now push up with the hips, squeezing the glutes and trying to keep the knees apart.
Perform 5 reps on each leg.
Marching Hip Bridge
Lower the resistance band so that it is over your feet. Lift one knee from the floor to bring he hip as high as possible. Lower and repeat on the other leg. Alternate between the two sides.
Perform 5 reps on each leg.
Mini Band Bird Dog
Keeping the band on your feet, move over to a bird dog position, so that you are on all fours. Extend your alternate arm and leg. Repeat on the opposite side. Make sure that the back is in a neutral position.
Loop Band Shoulder Warm Up
Remove the light resistance band and grab a slightly more challenging loop band. Place it over your hands and go into a push up position. Your hands and feet should be slightly wider than shoulder width. Now move the hands to shoulder width and then in again until the thumbs are touching. Continue this in-out movement 5 times. Then move your hands up in two movements and then back 5 times.
Go through this specific warm up two times.
Loop Band Clam Shells
Grab hold of a medium resistance band and place it just above your knees. Lie on your side with your knees bent and arm out in front of you. One knee should be stacked on top of the other. Now open up the legs by lifting the top knee as high as you can. Keep your feet together. Do 10 reps and then repeat on the other side.
Band Hip Flexor Leg Pull
Move the band down to your feet and lie out flat. Now pull one leg back, keeping the foot high. Come back until the knee is in line with your hip. Slowly release.
Do 10 reps on each leg.
Stop doing this exercise of you have any knee or lower back pain.
Timed Side Step
Stand with a loop band around your ankles. With your knees slightly bent, step out to one side to full extension. Quickly return and repeat for 30 seconds. Repeat on the other side.
Timed Back Step
Stand with a loop band around your ankles. With your knees slightly bent, step back to full extension. Quickly return, bringing the knee as high as you can, and repeat for 30 seconds. Repeat on the other side.
If you find it difficult to balance during this move, feel free to hold an object out in front of you or place your hand on a chair for stability.
Quarter Squat Side Step
Stand with a loop band around your ankles. Bend your knees until you are in a quarter squat position. Your feet should be shoulder width apart. Now take 10 steps to the left, immediately followed by ten steps to the right. When you return to the start position, take 8 steps left and right, followed by 6,4 and 2 steps.
Stand with a loop band around your ankles. Bend your knees until you are in a quarter squat position. Your feet should be as wide apart as possible. Now, with your toes pointed out, take ten steps forward on each foot (20 foot contacts). Follow this up with ten steps backward to the start position. When you return to the start position, take 8 steps left and right, followed by 6,4 and 2 steps.
Toe Side Steps
Stand with a loop band around your ankles. Stand upright and rise on your tip toes. Now take 10 steps to the left, immediately followed by ten steps to the right. When you return to the start position, take 8 steps left and right, followed by 6,4 and 2 steps.
Mini Band Body Squat
Grab your heaviest loop band and place it just above your knees. Stand in an upright position with your feet shoulder width apart and toes pointing slightly outwards. Keeping your knees open, squat down to a parallel squat. Bring your hands together in prayer position as you go down.
Do 10 reps and then hold the bottom position for 10 seconds.
Now perform another 10 reps, followed by side to side bunny hops for a total count of 30 reps.
Putting It All Together
This is a great overall leg strengthener and toner that hits the calves, quad, hamstrings and glutes for all fitness levels. If you are a beginner go through the workout exactly as described above.
If you have been working out for at least six months, go through the workout and then take a 2-minute break before going through it a second time. People with a year or more of consistent training under their belt should go through the routine 3 times.