Elastic bands (also known as resistance bands) are a popular piece of exercise equipment in recent years. It is small and portable, not limited by the space site. It allows you to train anytime, anywhere. This exercise equipment is really amazing and well worth having.
01 What elastic bands do for your hips?
Many people care a lot about shaping their glutes, and elastic band training is a unique and efficient way to train.
The human buttocks include three muscles, which are the gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is one of the largest muscles in the body, and it supports the other two hip muscles in various ways.
Through elastic band training, you can effectively improve the upper buttocks and improve the hip line. In the visual effect appears long legs, and a dress is full.
02 Elastic band home exercise movements
Here to teach a set of elastic band home exercise actions, convenient for everyone home exercise, happy fat loss.
Part 1: Warm-up activation movements
1. 90/90 hip activation
2. Reverse 90/90 hip activation
3. Unilateral frog plank - hip activation
Action points.
①Support all four feet on the yoga mat, hands-on one knee perpendicular to the ground. Another side leg is straight, the palm of the foot close to the ground, toes facing forward.
②Keep your upper body upright, exhale, and sit back, with your hips sitting towards the back of your feet.
③ inner thigh stretch feeling, inhale slowly, and restore to the initial position.
4. Dead bugs - core activation
5. Supine back bridge - core activation
Part 2: Strength training movements
1. Side lying clam style open and close
Action points.
① the elastic band is fixed in the thighs of the legs, side support, chest, and abdomen, legs bent knees together, and the lower side leg supports the ground.
② Keep the body stable, keep the position of the feet unmoving, gluteus medius muscle force. Then drive the upper side of the knee to the side of the upper lift.
③ action at the apex of a short pause, feel the contraction of the gluteus medius, and then actively control the speed, slowly restore.
2. kneeling posture elastic band rear leg lift
Action points.
① fix the elastic band in the thighs, bend over, arms under the shoulders to support the body, elbows slightly bent, back straight, core tightened, legs bent knee kneeling.
② Keep the body stable, keep the core tight, and the gluteus maximus muscle to drive the upper leg to the back, and lift straight up to their maximum.
③ Note that in the course of the action, in addition to the active leg, try to keep the rest of the body fixed.
3. Elastic band kneeling side leg raise
Action points.
①Kneel on the yoga mat, fix the elastic band at the thighs of both legs, bend over, and support the body with the arms below the shoulders. And kneel on one leg with the knee bent, the other leg with the knee bent and the supporting leg together.
② gluteus medius muscle force to drive the active leg to keep bending the knee to the side and lifting to their greatest, the apex of a short pause, contract the gluteus medius, and then slowly restore to the starting state of the action.
③ action throughout the body to maintain stability, in addition to the active leg, try to do other parts of the body fixed.
4. Elastic band hip bridge
Action points.
① Lie on your back on the yoga mat, fix the elastic band at the thighs of your legs, support your body with your back and head, hang your hips down, separate your legs about the same width as your shoulders, step on the ground with your feet, and place your arms on both sides of your body.
② Keep the body stable, tighten the hips, and lift upward until the upper body is in the same plane as the thighs.
③ pause at the apex, contract the gluteus maximus, and then press down on the hips to restore. Pay attention to restoring when the hips do not sit on the mat, to keep the hip muscles under constant tension.
Part 3: Cardiorespiratory endurance training movements
Action essentials.
①Keep the elastic band flat and unbound, positioned above the knee.
②Bend your hips, bend your knees, half squat, lean forward slightly, tighten your core, and keep your feet directly under your shoulders. And swing your hands quickly, alternating between left and right.
③Pay attention to keeping your hips stable, and do not hold your breath during the training process.
Post time: Mar-07-2023