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Ready to completely transform as well as improve your upper legs and butt?

These light, portable and travel-friendly ‘Mini-Bands’ are the utmost body sculpting tool, and they’re all you should obtain a very effective thigh trimming and also butt sculpting workout that will completely transform as well as reshape your upper legs and butt.

Resistance bands have actually gained props throughout the years for being portable, inexpensive, and incredibly efficient, but their mini variation has obtained less attention.
That’s a shame.

Utilizing a mini-band in standard lower-body toughness actions such as squats and glutes bridge enhances the performance of the move by a big margin.

Here is why.

The resistance from the mini-band activates the glutes, involves your hip rotators, as well as takes stress off your knees, state Male’s Health Fitness Supervisor B.J. Gaddour, C.S.C.S (1).

Again these mini-bands are the ultimate sculpting device, low-cost (much less compared to $25 for 5 bands), versatile, and portable.

They are super easy to utilize, just wrapping the band around your legs throughout standard exercises, like the best bodyweight squat, and clamshell quickly makes the step a lot more tough, many thanks to the added resistance.

Once you have your Band Set, try these 5-mini-band workouts below. Aim for 12 to 25 reps for 2 to 3 sets per workout. We likewise created a 15-Minute mini-band exercise combined with various other exercises to truly involve those glutes as well as thigh muscles.

1. Glute Bridge

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Loop a tiny band around your legs, simply over your knees and also exist face-up on the ground with your arms at your sides, hands dealing with up. Bend your knees 90 degrees as well as draw your toes up toward your shins so just your heels touch the floor.

Contract your glutes to increase your hips off the flooring till your knees, hips, as well as shoulders are done in a straight line. Pause 1-2 secs, after that reduced pull back and repeat for 12 to 15 reps for 2-3 sets.

Tips: Press your glutes and also maintain a neutral spinal column throughout the activity. You need to feel it functioning primarily your glutes (butt) as well as to a lower extent in your hamstrings and lower back.

2. Bodyweight Squat

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To squat with the band, stand with a miniature band looped around your legs, simply listed below the knees, arms at your sides, and also feet shoulder-width apart.

Initiating motion with your hips, squat back and down up until your upper legs are alongside the flooring. Stand up by pushing with your hips. That’s one rep. Continue for the full set.

Tips: Maintain your knees behind your toes. Keep tension on the tiny band by pressing your knees external against the band, so that your knees do not collapse to the inside. Expand your arms before you to unwind extra comfortably. Maintain your breast up and also your back flat throughout the movement.

You should feel it working your glutes, external upper legs, hamstrings, and quads.

3. Donkey Kick

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Get down on all your fours and put a miniature loophole resistance band around your feet. Draw your shoulders away from your ears and your core engaged.

Push the heel of one leg backwards against the resistance of the band until it is alongside the flooring. Pause for 1-2 seconds, then slowly return to the beginning. That’s one rep. Continue for the prescribed variety of repetitions. Switch over legs and repeat.

4. Prone (Lying) Leg Curl

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Lie facedown on the ground with the mini-band positioned around your to your best ankle as well as the other to a study non-moving fixed object.

Scoot away from the support to produce tension. Tighten your core as well as flex your leg at the knee, bringing your heel toward your glutes as far as you conveniently can. Continue for 12 to 15 repetitions. Complete 2 to 3 collections.

Tips: Keep your abs involved as well as squeeze your glutes throughout. You should feel it on the back of the thighs and your glutes.

5. Lateral Walk

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Put a miniature band around your ankle joints, and stand in a quarter squat setting with your feet shoulder-width apart.

Step your right foot to the right, after that follow it with your left, feeling resistance from the band. Total a few actions to the right, and afterwards finish a few to the left.

Tips: Maintain your upper body up and maintain a back flat throughout. Knees pushed apart as well as over toes at all times, toes aimed easy even as you removal laterally. Maintain stress on the mini band whatsoever times
Do not let feet as well as legs come together

You must feel it functioning your glutes, and also outside of your upper legs.

Recap: 5-minute exercises to reshape the thighs and butt. Use the suitable resistance for each exercise to obtain the finest value. Goal for 12 to 15 repeatings and also 2-3 collections for every step.

The Takeaway

Adding a mini-band to standard reduced body exercises is not just a wonderful method to add resistance, yet it aids with your everyday performance by enhancing hips mobilizations as well as glute activation. These mini-band exercises will certainly reinforce as well as tone your upper legs as well as form your butt completely.

For much more band exercises like the one we utilize in this workout, look into our mini-band set witch likewise comes with a 24′ x 36′ workout poster.