Follow these four resistance band exercises
This resistance band routine will slim your thighs and add definition
to your figure. Try to perform these exercises twice a week!
SIDE SQUAT WITH BAND
Reps: 10 to each side
Benefits: Works your hips, bottom and inner and outer thighs
Benefits: Works your hips, bottom and inner and outer thighs
Tie a band around your lower legs, so it feels taught when your feet are hip-width apart. Lift your left leg and step to the left pressing out against the resistance of the band. As your left foot touches the floor, bend your knees into a deep squat. Stand up tall and bring your feet back to hip-width apart. Repeat, alternating legs or taking 10 steps to the left and then 10 to the right
SIDE PRESS
Reps: 10 to each leg
Benefits: Works your outer hip and thigh on your moving leg and your gluteals on both legs. Tie the band around your legs just below your knees, so it feels slightly tight when your feet are shoulder-width apart. Lift your right foot off the ground and press out against the band 10 times. Try to balance on your supporting leg or, if necessary, lean against a wall or chair. Repeat with your left leg
Reps: 10 to each leg
Benefits: Works your outer hip and thigh on your moving leg and your gluteals on both legs. Tie the band around your legs just below your knees, so it feels slightly tight when your feet are shoulder-width apart. Lift your right foot off the ground and press out against the band 10 times. Try to balance on your supporting leg or, if necessary, lean against a wall or chair. Repeat with your left leg
HIP LIFT WITH BAND
Reps: 6
Benefits: Works your bottom and the back of your thighs.
Lie on your back with your knees bent and the band tied around your knees. Squeeze your bottom to lift your hips up into the air. Keeping your hips raised, push your knees out against the band four times. Lower your hips back to the floor, then repeat six times
Reps: 6
Benefits: Works your bottom and the back of your thighs.
Lie on your back with your knees bent and the band tied around your knees. Squeeze your bottom to lift your hips up into the air. Keeping your hips raised, push your knees out against the band four times. Lower your hips back to the floor, then repeat six times
CLAM SHELL
Reps: 15 on each leg
Benefits: Works your bottom and deep hip rotator muscles
Lie on your right side, with your head on your outstretched right arm, left hand on your hip. Bend both legs, with the band tied around your knees. Exhale and raise your left knee like a clam against the resistance of the band, keeping your feet together. Inhale to close. Repeat 15 times on each side. On the last rep, hold in the open position and pulse 15 times
Reps: 15 on each leg
Benefits: Works your bottom and deep hip rotator muscles
Lie on your right side, with your head on your outstretched right arm, left hand on your hip. Bend both legs, with the band tied around your knees. Exhale and raise your left knee like a clam against the resistance of the band, keeping your feet together. Inhale to close. Repeat 15 times on each side. On the last rep, hold in the open position and pulse 15 times
Thigh exercises