You are here

Topics View

Abdominal Curl

A. Start seated on mat with knees bent, feet flat on the floor. Hold resistance band in both hands, arms extended out at chest level. Slowly curl the upper body down, making a "c" curve with your spine.
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 outwards to work the obliques. Do 10 to 15 reps forward and 10 to 15 reps side to side.

Clam Shell

A. Start seated on mat. Place a circular resistance band (booty band) around both legs, just between the knees and hips. Lay on the left side of the body and stack the legs, drawing 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, then switch sides.

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 one loose end of the resistance band under each hand and place right foot on the knot of the band.
B. Draw the right leg to hip level, bending at the knee and keeping the band in the center of the foot.
C. Begin to press the leg out in small movements, squeezing the glutes to lift leg. Keep abs lifted, spine in a neutral position, and weight shifted towards the working leg. Repeat 20 to 30 reps then switch sides.

Lateral Obliques

A. Stand with feet wider than hip-width apart and turned out. Bend knees slightly and extend arms by the ears, drawing the resistance band high over the head.
B. Keeping the arms straight and in line with shoulders, lean to one side, squeezing the navel in towards the spine. Return to the middle, then lean towards the other side. That's one rep. Sequence the breath by exhaling every time you squeeze the obliques from side to side. Do 20 to 30 reps.