Sunday, June 29, 2014

5 Resistance Band Moves to Lean Legs

A resistance band is one of my favorite workout tools available. One costs anywhere between $10-$20-highly affordable-and it is easy to pack one on the go. I simply will throw mine in my purse and use it during my lunch breaks! One of the main reasons why I love resistance band training so much is that there are endless moves that you can do. The band uses your own body weight as resistance against your body as you are completing each move. All you need is a band and YOU!

Here are 5 moves to leaner legs with a resistance band:
1. Front Squat
  • Stand on a tube band with the feet slightly wider than your shoulders and center of the band between the feet.
  • Holding a handle in each hand, bring the top of the band over each shoulder, securing the band in place by crossing your arms at your chest.
  • Sit straight down, chest up, abs firm, pressing your knees out over your toes.
  • Rise back up to start position and repeat for 8-12 reps.
2. Glute Bridge
  • Tie a band around your legs right above your knees.
  • Lie on your back with your feet on the floor, bending your knees to 90 degrees.
  • Rise up with your hips until your shoulders, hips and knees align, contracting your glutes through the entire movement.
  • Slowly lower down and bridge back up for 15-20 bridges.
3. Standing Adductor
  • Anchor your loop band at ankle height to a support and stand with your left side facing the support, wrapping the free end around your right (outer) ankle.
  • Stand perpendicular to the band and step away from the support to create some tension (the good kind, of course).
  • From a wide stance, get into a quarter squat or an athletic stance, and then sweep your working ankle across your body past your standing leg, squeezing your thighs together.
  • Slowly return to starting position and repeat for 12-15 reps before switching sides.
4. Leg Extension
  • Anchor the loop band in a low position on a support, looping the other end around your ankle with the band positioned behind you.
  • Step away from the anchor to create tension on the band, and position feet hip-width apart.
  • Shift your weight to the left foot, and lift the right leg from the floor.
  • Extend the knee until it straightens out in front of you.
  • Slowly return your leg to starting position and repeat for 8-12 reps before switching legs.
5. Glute Kickback
  • Wrap the resistance band around the right foot and hold onto the other side with of the band with your hands.
  • Drop down onto your hands and knees.
  • Holding the band tight kickback with your right foot that is in the band. Your leg should go from bent to locked out in a straight line.
  • Do the desired amount of repetitions and then switch legs and repeat the steps.

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