Elastic fitness gum is a great tool for training at home. Earlier, we considered training with rubber bands-expanders , including functional and strength exercises for all muscle groups. This material presents a home workout program to strengthen leg muscles.
When performing exercises with elastic bands, slow muscle fibers are included in the work - which improves blood circulation in the tissues and helps to quickly strengthen the muscles of the legs. Below you will find the best exercises with elastic bands on the buttocks and hips.
// Exercises to strengthen leg muscles
The use of fitness gum exercises for women is that such workouts involve slow muscle fibers . Recall that these fibers use free fatty acids as energy, not glycogen. In fact, performing exercises with elastic bands on the legs and buttocks improves the elasticity of the connective tissues and helps fight cellulite.
However, in order to achieve a similar effect, exercises with an elastic band on the buttocks must be performed in a static mode - like an exercise bar . It is necessary not only to make repetitions, but also to linger at the final point for 20-30 seconds. It is also important to learn how to feel muscle strain while stretching the gum - this will increase the effectiveness of the workout.
The key focus of the program is the activation of the middle gluteus muscle. It is this muscle that gives the buttocks a characteristic roundness - however, it is not used when walking, and requires special exercises for the buttocks . In particular, for her involvement, lunges to the sides and swing legs back are necessary - and these exercises can be performed with elastic bands.
// Pluses of exercises with an elastic band:
- easy to perform at home
- strengthen buttock muscles
- increase tissue elasticity
- help fight cellulite
What is cellulite?
Cellulite is a structural change in the subcutaneous fat layer leading to impaired microcirculation and the appearance of lymphatic outflow. Most often it occurs on the legs and buttocks, but it also occurs on the hands. For a number of reasons, it is women who suffer from cellulite, while it is not typical for men - the hormonal background and the structure of adipose tissue play a role.
First of all, the female body has more connective and adipose tissue, and in their structure they are more friable. In addition, in women, connective tissue fibers are parallel to each other, while in men - perpendicularly. Since male fat cells are distributed in a cross-order, they do not exert pressure on each other and do not bulge in the form of tubercles on the surface of the skin.
Butt and leg exercises
Performing the following set of exercises with elastic bands 3-4 times a week, you can significantly strengthen the muscles of the abdominal press, legs and buttocks. Also, by improving microcirculation in adipose and connective tissues, elastic fitness gums are an effective way to combat cellulite - which is of particular importance for women.
Mahi one foot
Get on all fours - hands are firmly on the floor, the load is evenly on the palms, the legs are bent at the knees, the stomach is pulled in, the abs is tense. Slowly and with the sensation of the buttock muscles working, straighten one leg and lift it up. Hold for 10-30 seconds. Repeat for the other leg.
Stand straight, feet shoulder width apart, socks slightly looking to the sides. Tighten the press. As you exhale, slowly lower down - your hips should be parallel to the floor. Hold at the bottom, while straining the buttocks. Then, with an explosive movement, return to the upright position.
The starting position is similar to the previous exercise, hands are locked in a lock at chest level. As you exhale, tighten your buttocks and slowly move your foot about half a meter to the side. Try to move only the leg, and the body was motionless. Keep your press energized.
Rubber back lunges
Stand up straight, then take the half squat position. On the exhale, take the leg with the elastic back. Hold this position, straining your buttocks as much as possible. Return to starting position and repeat for the other leg.
Exercise affects both the gluteal muscles and the muscles of the lower press. Starting position - lying on your back, arms along the body. As you exhale, slowly raise your pelvis up, then spread your hips apart. Hold in this position, feeling the work of the abs and buttocks.
// Scheme of training with elastic bands on the buttocks:
How to increase the effectiveness of training?
The main rule for doing exercises with elastic is a complete sense of muscle involvement in the work, and not just an automatic repetition of movements. You should feel that both the abdominal press and the leg muscles work (the muscles of the front and back of the thighs, the muscles of the buttocks, and so on). Try to find a rhythm of exercise in which the feeling of work is maximized.
Since a set of fitness elastic bands usually includes ribbons with different levels of elasticity, start with the lightest, gradually moving to stiff. Each exercise is performed in 3-4 sets of 10-15 repetitions - while in most exercises it is necessary to linger at the final point for 20-30 seconds to engage stabilizing muscle fibers in the work.
Training Rules for Fat Burning
A home workout program for burning fat on the stomach, hips and buttocks should include both regular cardio and exercise to strengthen the body. The easiest way to do cardio at home is in a circular workout . Their essence is to perform exercises in a row, one after the other - but in several cycles.
The formula is effective training according to the tabat method - 20 seconds of fast cardio, then 10 seconds of rest; the cycle is repeated 6 to 8 times. In total, each exercise takes 3-4 minutes. Research results have shown that a ratio of 20/10 is effective both in aerobic and anaerobic exercise¹. This allows us to consider such workouts as a better method for driving fat than conventional long-term cardio workouts.
How to remove the stomach?
In the material “ Weight Loss Strategy for Women ” we talked about how the bar is one of the most important exercises that help to remove the stomach. Although it does not require a significant amount of calories, the bar strengthens the internal muscles of the abs, reducing the size of the waist. Side press training also helps — including doing exercises with elastic.
Another effective exercise to increase the tone of the abdominal muscles is the abdominal vacuum - a breathing exercise from yoga. Vacuum helps to strengthen the diaphragm and activates the deep muscles of the press. To perform the exercise, it is necessary to exhale air from the lungs, then draw the stomach in as much as possible and stay in this position for 10-30 seconds.