10 full body exercises for female with resistance band (Part 2: Exercises for the lower body)
Exercises for the lower body
6. Clams exercise
Do you have a pair of buttocks that are sucked in? This exercise will assist you in dealing with the situation you are experiencing.
Step 1: Place the rope in the middle of the knee, lie your side on the floor, left hand on the floor, forearm facing forward, 2 pillows 90 degrees, right hand on hips.
Step 2: Slowly open up your right knee as much as possible.
Step 3: Slowly narrow your right leg, then repeat for the specific reps, then switch sides
7. Lying external rotation
Lying external rotation is almost identical to Clams exercise, except that you will straighten your legs during the exercise.
Squat is a popular butt exercise for most women and is considered the king of the butt exercises.
Step 1: Put 2 feet into the mini band at knee height, hip-width legs, toes point to the sides at an angle of 30 degrees.
Step 2: Push your butt back and lower the center of your body until your thighs are parallel to the floor, then stop, back straight throughout the exercise.
Step 3: Press firmly on the heels and push your body upright.
9. Glute Bridge
If you have heard of Hip Thrust exercises, Glute Bridge is another name for Hip Thrust.
Step 1: Put 2 feet into the mini band at the knee height. Lie on your back on the floor, 2 legs 90 degrees.
Step 2: Open the knees a bit and lift your hips up until knee to shoulder forms a straight line.
Step 3: Lower your buttocks and repeat.
If you do not like placing the rope at the knee, you can move it to the side of your hip, but keep the rope down 1 point below the floor.
10. Lateral shuffle mini-band walk
Step 1: Put the mini band between the knees. Knees slightly flex.
Step 2: Step sideways to the left some steps, then reverse step to the right