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Abdominal Curl

A. Start seated on mat with knees bent, feet flat on the floor. Hold resistance band at chest level with straight arms. Slowly curl upper body down, feeling abs engage and spine making a C curve.

B. From the C-curve position, curl the body up an inch and down an inch exhaling on the up and inhaling on the down.

C. Add variations twisting side to side and squeezing the band out to work the obliques.

Do 10 to 15 reps forward and 10 to 15 reps side to side to work the abdominals as you sculpt and tone the shoulders and arms.

Clam Shell

A. Start seated on mat. Place a circular resistance band (booty band) around both legs, just between the knees and hips. Laying on the left side of the body stack the legs, draw the knees and the toes up. Gently resting head in left hand, place the right hand in front of the waistline.

B. Keep abs engaged and both feet together. Begin to lift and lower the leg squeezing from the right glute every time the leg lifts. Keep hips square and waistline long.

Do 20 to 30 reps on each side. This exercise strengthens and tones the all parts of the glutes, the thighs and abdominals.

Back Dancing

A. Start lying on your back and place a circular resistance band (booty band) around both legs, just between the knees and hips. Draw legs into a parallel bent knee position with feet in a narrow V-position.

B. Engage the abs, pulling the navel in towards spine, then slowly peel the back off the mat one vertebra at time engaging the glutes and hamstrings as the hips start to rise.

C. Keeping your butt off the mat, pulse the legs out as you tuck the hips down, then back up.

Repeat for 3 to 4 minutes or the length of your favorite song. This exercise strengthens the abdominals, inner thighs, outer thighs and the glutes, leaving you feeling longer and leaner with a sculpted and toned seat.

Glute Presses

A. Start on all fours. Hold the loose ends of the resistance band under either hand and place one foot on the knot of the band.

B. Draw same leg to hip level, bending at the knee and keeping the band in the center of the foot.

C. Begin to press leg out in small movements, squeezing glutes to lift leg. Pulse in a single and triple rhythm to increase the intensity. Keep abs lifted, spine in a neutral position, and weight shifted towards the working leg.

Repeat 20 to 30 reps to strengthen the glutes and hamstrings leaving the seat and the legs lifted and toned. Switch sides.

Lateral Obliques

A. Stand with feet wider than hip width apart and turned out. Bend knees slightly and draw the resistance band high over head with two straight arms.

B. Keeping the arms in line with shoulders and squeezing the waistline draw the band to either side, while keeping the arms straight and squeezing the navel in towards the spine. Try to sequence the breath by exhaling every time you squeeze the obliques from side to side.

Do 20 to 30 reps. This exercise sculpts obliques, quads, inner & outer thighs.