In order to pump up a firm, round butt, you don’t have to squat or even stand up! This simple “lazy” set of exercises for the buttocks with an elastic band is a variant of training with an elastic band and is one of the most effective ways to tone and pump up your “nut”. Your muscles will begin to burn almost instantly, and you can do this circuit training almost anywhere!
Sometimes you just want to sit and watch TV and at the same time get a toned butt. Has this ever happened? Is this even possible?!
Not exactly so, of course, but this does not mean that without running, squats or climbing stairs, it is impossible to achieve this goal. In fact, this lazy butt resistance band routine is a fantastic at-home workout that you can do while playing with your kids or while watching another episode of your favorite TV series. Elastic bands are something! Almost weightless, they are easy to take with you anywhere, and despite their simplicity, they are incredibly effective. This is a purchase that you definitely won’t regret, just try to include the tape in your lesson plan.
For each exercise in this complex, you need to perform 20 repetitions before moving on to the next one. But if 20 is too much at first, start with 10 or 12 reps and work your way up to your goal.
A few nuances regarding body position:
- Make sure that while performing the exercises, the navel is pulled towards the spine. No relaxed hanging belly! This will not only help engage your core muscles, but will also protect your lower back from unnecessary injury.
- While on all fours, make sure your thighs are at right angles to the floor. Do not allow the hip of the working leg to rise. And keep your hips slightly tucked in to avoid large swings in your lower back. This will provide targeted work on the gluteal muscles.
- Pay attention to whether your legs should be bent or extended, and remember to fully straighten your knee in exercises where it is necessary.
- Place the elastic band on your hips, about 15cm above your knees.
Lazy set of exercises with an elastic band for the buttocks
We also recommend trying other butt exercises that will help strengthen your muscles and improve your backside appearance.
Swing your leg bent back while standing on all fours
Get on all fours and lift your left leg off the ground, bend it at the knee and pull your heel as far as possible towards your buttock. The left knee should be bent at a 90° angle and parallel to the left thigh. Then, gently press your heel towards the ceiling, lifting it about 5-7 cm and return to the starting position.
Complete 20 reps and move on to the next one.
Swing your straight leg backwards while on all fours
Extend your left leg, with your foot pulled towards you. Gently lift your leg 5-7 cm, then lower it to the starting position. Keep your left buttock tense all the time.
Complete 20 repetitions and move on to the next exercise.
Leg flexion/extension
Slightly bend your left leg at the knee, pull the foot towards you and straighten your leg, squeezing your left buttock at the same time as you extend your leg. Imagine that as you extend your leg, you press your heel against the wall.
Perform a total of 20 knee flexions/extensions and move on to the next exercise.
Leg raises to the side and pulsation
Bend your left knee and place it slightly behind your right (leg still bent). Then, lift your left knee to the side, making sure that the heel is pulled as close to the buttock as possible. Lower your left knee towards your right.
Perform 20 repetitions, then after the 20th repetition, leave the left knee raised and perform 20 pulses, lifting the knee a few centimeters with each movement.
Knee extensions while lying on your side
Lie on your right side, leaning on your forearm and thigh. Bring your big toes together and keep them together as you lift your left knee up.
Lower your left knee toward your right and continue this opening-closing motion 20 times.
Lateral leg raises
Extend both legs so that they are parallel to your thighs. Pull your feet towards you and lift your left leg as high as possible, then lower it back.
Complete 20 reps and move on to the final exercise.
Raising your knees in the air while lying on your side
As with the simple Clamshell, keep your feet tighter (and longer), but this time lift your legs off the floor and open your left knee up, then lower it toward your right knee, keeping your legs raised at all times. You can help yourself a little with your right knee by lightly pressing it in and out.
Complete 20 reps.
Now repeat all these exercises on the right side. Perform this complex 1-2 times a week and an attractive buttock shape will not take long to appear!
The benefits of a fitness band for the body
Fitness bands are affordable and simple sports equipment that has already proven its functionality and effectiveness in practice. Resistance rings are useful for both pumping muscles and losing weight. They are suitable for people with spinal problems, due to which weight lifting and squats are contraindicated for them.
Regular training with fitness bands, which put minimal pressure on the joint-ligamentous apparatus, will help you get rid of excess weight, remove problem areas, improve your figure, strengthen your muscle corset, work and strengthen your gluteal muscles, and increase your endurance.
Fitness bands are especially useful for pumping up the gluteal muscles. Thanks to the elastic bands, the buttocks will be rounded without swaying the quadriceps.
Fitness elastic bands have a beneficial effect on muscle tone and restore sagging skin to its former elasticity. A set of exercises allows you to qualitatively strengthen the muscles of the arms, legs, back, hips, chest, abdomen and buttocks. Thanks to fitness bands, you can work out all problem areas with the same load, without leaving any “blind spots.”
15-Minute Butt Workout with Resistance Bands
Today I will tell you a little secret of effective training, which I can confidently vouch for - elastic bands, sometimes also called elastic bands. And this 15-minute complex with elastic bands for working out the buttocks is perfect for toning and tightening the muscles. I guarantee this workout, which you can do anywhere, will have your muscles burning in seconds!
These brightly colored resistance bands are a must-have for getting the most out of your glute workout, and they're also super inexpensive gym equipment. Perform the entire routine twice and then add a bonus exercise at the very end. Before starting your workout, place both feet inside the band (choose a band with a resistance that suits you) and pull the band just above your knees. This is where she will be throughout the entire training.
Steps to the side
Starting position: feet hip-width apart, knees bent in a squat position - make sure your knees do not go beyond your toes. Take a step to the side with your left foot and step towards it with your right foot. Take 2-3 more steps to the left side, then do the same to the right side.
Perform the exercise for 45 seconds. Rest for 15 seconds.
Diagonal lunge with heat
Place your right foot behind your left and bend your knees, going into a deep diagonal lunge. Straighten your legs, extend your right leg to the side and touch your toe to the floor, try to achieve as much resistance as possible from the band. Then return to the starting lunge position and perform the exercise for 45 seconds.
Take a 15-second break and perform the exercise on your left leg.
Lunges with leg raises
Step your left foot forward and, bending your knees, go into a lunge - make sure that your left knee is directly above your heel and both legs are bent at a right angle. Shift your weight to your left leg, lifting your right leg up and back, without leaning your body forward.
Lower your right leg and return to the starting position, continue the exercise for 45 seconds, rest for 15 seconds. Repeat the movement on the other side.
Squats with leg raise
Place your feet slightly wider than your hips and bend your knees into a squat position. Bend your knees and lift your right leg off the floor and walk it to the side (slightly behind your left leg). Place your foot back on the ground and move back into a squat position. Continue the exercise for 45 seconds, then rest for 15 seconds and perform a set on the other leg.
Complete the entire sequence twice and then move on to the bonus task below.
Bonus: jump up with a kick
Starting position: legs apart slightly wider than shoulder width. Bend your knees and lower yourself into the maximum squat position you can, then jump as high as you can, keeping your knees apart, kick your heels together at the top of the jump, then land back in the squat position.
Complete your available maximum reps in 1 minute.
There you have it - a complete 15-minute butt workout with resistance bands. If you don't feel the heat in your muscles, then you must be Superman, because this glute roast is not for the faint of heart!
Fitness bands: what are they?
Fitness bands or expander rings are soft, compact and elastic bands made of high-quality latex up to 15 cm wide, which when stretched create resistance that provides the load. Depending on the level of training of the person exercising with fitness bands, the load is regulated by the amplitude of the stretches.
There are several types of elastic bands for fitness: rolls, mini-loops and long loops. Tapes in rolls are sold by the meter or presented in the form of finished products, which have special handles at the ends. If there are no handles, then during exercises the edges of the tape are wound around your hands. The optimal length of one band of this shape for effective exercise is 2.5 m.
A mini-loop is a ring-shaped fitness elastic band with an average circumference of 60 cm. If your hands are not involved in movements, then thanks to the mini-loop they remain free. A long loop differs from a mini loop only in its size. The average length of this type of fitness band is 1.8-2 m. During exercises, a long loop can be folded several times.
Fitness bands come in very soft, soft, medium hard, hard and very hard. Each level of hardness corresponds to a specific color. What level of rigidity should you buy fitness bands to work out different muscle groups? Experts advise immediately buying a full set, since very hard bands are suitable for training the gluteal muscles, and soft bands or bands of medium hardness are suitable for training the back and arms.
Useful tips
To strengthen muscles and increase their mass, you should gradually increase the load by changing fitness bands. If you are not an experienced athlete, then start with a band with minimal stiffness and perform a minimum of repetitions, gradually increasing the load. The convenience of using an elastic band is also that you can organize strength training on the street, enjoying the fresh air. To make them more effective, you can additionally exercise on the horizontal bar.
If you want to learn more about men’s training at home, especially what various complexes provide, you can read the blogs of famous fitness trainers, for example, the video from Daichev. Bubnovsky’s YouTube channel can also provide information on this issue, where you can also find out how muscles work and what will help strengthen them most effectively.
Disadvantages of sports tape and contraindications
Mistakes in performing exercises with an elastic band can cause damage to muscles, tendons and ligaments, and therefore it is very important to monitor your technique.
The negative aspects of the fitness tape are presented in the table below.
| User Observations | Some negative points | A simple solution to the problem |
| Some athletes note that exercising using a fitness band is not very convenient. | The tape may slip out of your hands. In addition, there is a high risk of rubbing and irritation of your palms due to the fact that you constantly have to pull on the ends of the rubber band. | You can cope with this if you protect your hands during training with special sports gloves with a non-slip coating. |
| Another disadvantage of this projectile is its fragility. | The elastic wears out over time: it stretches, loses its elasticity and sometimes breaks. For professional sports, this option is not ideal, since the fitness elastic band has load limits, and once they are reached, it will be impossible to increase the complexity of the exercises. | If you want to work on maximizing your strength, then once you reach the limits of resistance bands, you will have to switch to weight machines at the gym or dumbbell and barbell sessions. |
| Also, not everyone likes the fact that it is difficult to track the dynamics of your results. | If you use machines or the same barbell, you know exactly how much weight you are lifting. But in the case of an elastic band, it is simply impossible to track this. | You will have to rely only on internal feelings of progress and reflection in the mirror. |
There are no special contraindications to the use of fitness tape, but it can cause allergic reactions due to the latex content in its composition. In areas of contact with latex elastic, some people may experience redness, swelling, and skin irritation.
You can solve this problem by purchasing a hypoallergenic latex-free fitness tape.
