Want to Work on Your Butt? Try This Workout:

The Mini-band Butt Workout

This workout is simple but it is not easy.  It is designed to activate muscles that you didn’t know existed and to help shape your body from the inside out.  All you will need is a set of mini bands and a workout mat.  Perform each exercise for 3-4 sets of 12-15 repetitions.
                        
EXERCISE #1:

Clams

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Preparation :
Lying on your side with a mini band placed around the knees, position your body so that your knees are bent at a 90 degree angle and 45 degrees from the hip.

Movement :
Stabilizing the ankles and keeping the feet together, lift the top knee away from the bottom knee working against the resistance of the band. Return the top knee to the bottom knee to repeat the repetitions to finish the set.

 

EXERCISE #2:

Band Walks

IMG_0643 IMG_0644

Preparation :
Place a mini band around either your knees or your ankles.

Movement :
If around the ankles, stand upright with the feet hip width apart, and if around the knees, position the body in a proper squat position. Keep the shoulders square, core engaged, and glutes squeezed. Step laterally with one foot with the feet aligned just outside the hips. Step in with the other foot to align the feet with the hips again. Continue walking in the same direction until repetitions are complete. Repeat in the opposite direction to finish the set.

 

EXERCISE #3:

Bridge with Mini Band

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Preparation :

  • Comfortably place tubing around your upper thigh as depicted.
  • Lie flat on your back with your knees bent, feet straight ahead and arms to your side.

 

EXERCISE #4:

Lateral Lunge to Balance

 

Preparation :

  • Begin with both feet shoulder-width apart and hands on hips
  • Movement :
    • Lunge to the side landing on the entire foot, coming to a stabilized position, with mobile foot pointing at a slight angle (to allow for the slight external rotation that must occur when abduction occurs at the hip), and the knee directly over 2nd and 3rd toe.
    • The lunge knee should be bent 90° while the stationary leg is straight.
    • From this position drive off of front foot (heel first) onto back leg.
    • Stand directly up into a balance position with balance leg straight and opposite leg flexed 90° at the hip and knee with foot dorsiflexed.
    • Note: This can be done in all three planes of motion: frontal, sagittal and transverse.
    • Progression: On airex pad or other unstable surface.

Movement :

  • Brace the spine by drawing your abdomen inward.
  • Squeeze glutes and raise pelvis vertically from floor.
  • Maintain glute activity throughout the entire exercise.
  • It is important not to let your back arch at any time during the movement.
  • Use a slow tempo (2 second concentric /2 second isometric /4 second eccentric) while abducting and adducting the hips against the band.
  • Do not allow knees to “jut” forward.
  • To increase glute activity, lift toes up.
  • Maintain a level pelvis throughout the entire exercise.

 

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