A private coach pal of mine as soon as stated that legs are the most effective instruments for constructing legs. His level: don’t underestimate the facility of your personal physique weight for bettering decrease physique power. Many fundamental physique weight workouts like squats and lunges work properly for this, however generally you could additional problem your muscular tissues. These incredible 4 resistance band workouts will allow you to construct a greater decrease physique.
Why use resistance bands for decrease physique power?
Positive, you may carry out these strikes whereas holding dumbbells or kettlebells, however a greater gear alternative could also be a resistance band. Bands are light-weight, simple to make use of, and — maybe better of all — will be added to a greater variety of of workouts that work the legs. Plus, by adjusting their tautness, you can also make small modifications of their resistance to suit your wants. This isn’t simply accomplished with hand weights that may be both too mild or too heavy.
Which bands do you have to use to offer your leg exercises a elevate?
There are a number of kinds of resistance bands out there. For the next workouts, it is best to use bands created from a single size of stretchy materials (one model is TheraBand) with the ends tied collectively to make a loop, or use a strong rubber band loop. Each kinds of bands are often color-coordinated based mostly on their thickness. Basically, yellow is the thinnest and best to make use of, adopted by crimson, inexperienced, blue, and black, however this may fluctuate relying on the model.
All 4 workouts are accomplished whereas standing up and holding onto the again of a chair for steadiness. For every train, do eight to 12 reps on every leg to finish one set. Carry out as much as two units with a minute relaxation in between. To make the strikes more difficult, improve the band’s resistance by adjusting its size or doing extra reps (as much as 20).
Desire a full physique exercise? Attempt including the higher physique workouts in my earlier submit on resistance bands.
Standing facet leg elevate (outer thighs and hips)
Beginning place: Loop the band round each calves. Stand behind a chair along with your toes collectively. Maintain on to the again of a chair with one or each arms for stability.
Motion: Shift your weight to your left leg. Hold your proper leg straight and slowly elevate it to the facet in opposition to the band’s resistance till your foot is about six to 12 inches off the ground. Don’t lean to the facet as you elevate your leg. Return to the beginning place to finish one rep. Make sure you decrease your leg slowly, so the band doesn’t jerk your leg again down.
Standing hamstring curl (backs of thighs)
Beginning place: Loop one finish of the band round your proper calf. Loop the opposite finish across the center of your left foot and stand on it. Stand behind a chair along with your toes collectively and frivolously maintain on to the again of the chair with one or each arms for stability.
Motion: Bend your proper knee and convey your heel towards your proper buttock as excessive as potential in opposition to the band’s resistance. Don’t transfer your hips or arch your again as you elevate your leg. Slowly decrease your foot to the ground. That is one rep.
Hip extension (buttocks and backs of thighs)
Beginning place: Place the loop round each calves. Stand behind a chair along with your toes collectively. Maintain the again of the chair with one or each arms.
Motion: Shift your weight to your left leg. Hold your proper leg straight and slowly elevate it behind you in opposition to the band’s resistance till your foot is about six to 12 inches off the ground. Don’t transfer your hips or arch your again as you elevate your leg. Tighten the buttock of your standing leg for stability all through the transfer. Return to the beginning place to complete one rep.
Soccer kick (internal thighs)
Beginning place: Place one finish of the loop round an anchor level that’s low to the bottom, such because the leg of a heavy piece of furnishings like a sofa. Stand so the anchor level is to your left facet and put your left leg within the loop. Rise up straight subsequent to a chair along with your toes collectively. Maintain on to the again of a chair with one hand.
Motion: Tighten your stomach muscular tissues. Carry your left foot and slowly sweep it diagonally in entrance of you in opposition to the band’s resistance, as if kicking a soccer ball with the within of your foot. Maintain for a second, then slowly deliver your foot again to the left facet. That is one rep. Hold your hips even and keep a impartial posture all through.
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