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Resistance bands are a great tool for toning your butt. They are very effective, reasonably priced, and can be used flexibly with full-body workouts. Here are 6 resistance band butt exercises that you can do anytime and anywhere. You can do these effective butt exercises at home several times per week or add to your daily exercise schedule.1. Advantages of resistance bands
Resistance bands are currently being used by a lot of gym people in their workouts because of the following benefits:
Compact, easy to carry: With resistance bands, you can exercise your abs while on vacation, exercising. Effective butt at home or whenever there is time. Wide variety: Resistance bands come in a variety of strains with varying tension, so you can choose the one that's right for your needs, whether you're a beginner or a seasoned pro. Flexible use with many exercises: You can apply force to almost any body part: from the upper body, lower body, abs, glutes.... Resistance bands help muscle groups work a lot and firmer. Low Impact: Resistance bands can be just as effective as expensive support devices, but are compact and have less impact on the surrounding space. You can still get a toned butt without making any noise or taking up anyone's workout space.
2. Suggestions for butt exercises with resistance bands
2.1. Glute Bridge Lie on your back on the floor or mat, bend your knees and wrap the resistance band just above your knees. Feet hip-width apart with hands on the floor (fingers nearly touching heels). Squeeze your abs so your lower back is pressed to the floor. Press into your feet to lift your hips up until they're in line with your knees. Squeeze your upper glutes as you lift. Lower your hips to the floor to return to the starting position.
Có nhiều bài tập mông bằng dây kháng lực
2.3. Donkey Kick Wrap the resistance band around your thighs (just above the knees). Then return to a four-legged position with your hands and feet on the floor. Wrists are placed directly under shoulders and knees are on the floor directly below hips. Bend right leg up, kick straight back toward the ceiling. Squeeze your glutes and keep your legs in line with your hips, balancing your body without shifting. Lower your knees to return to the starting position. Do the required number of reps on one leg, then switch sides and repeat the same movement. 2.4. Fire Hydrant This move is similar to the Donkey Kick but differs in that it raises the leg to the side. You do this exercise as follows:
You wrap the resistance band around your thighs, just above the knees. Go to a four-legged position with your hands and feet on the floor, wrists directly under your shoulders and knees on the floor directly below your hips. Raise your right knee to the right while squeezing your abs to keep your body stable, spine straight. Bring your knees back to the floor to return to the starting position. Do the required number of reps on one leg, then switch sides and repeat the same movement. 2.5. Plank Jack Wrap the resistance band around your ankles, then get into a high plank position. In this position, the wrists are under the shoulders, the hips are in line with the spine, the legs are stretched back and the abs are tight. In this position, keeping your abs tight, jump your feet wide and bring them back to the starting position. Repeat several times to bring the legs closer and further apart. Practitioners pay attention to make quick and decisive foot movements. At the same time, maintain the balance of the abdominal muscles and hips throughout the exercise.
Bổ sung bài tập mông bằng dây kháng lực vào lịch tập luyện để đem lại hiệu quả cao hơn
3. What to do for effective butt exercises at home with resistance bands?
To train your butt effectively at home with resistance bands, you can do some of the following suggestions:
Add resistance band butt exercises to your training schedule. For example, do a squat, deadlift, or lunge as you normally would, but adding resistance bands will help strengthen and tone your glutes. If you are a beginner, you should use resistance bands for about 3-5 minutes 5 days/week. The more you practice, the more movements you can perform in a longer time. For those who want to do more advanced training, it is advisable to add glutes toning exercises to their regular schedule 3-5 days a week to warm up or target hard-to-reach muscle groups. To help reduce body fat and build lean muscle, you should combine exercise with a healthy, well-balanced, high-protein diet to safely replace calories lost through exercise. . Above are 6 effective butt exercises at home suggested by fitness experts to help you own a toned and attractive butt. You can do these exercises several times per week or add to your daily exercise schedule to get the desired results soon.
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Reference sources: self.com, womenshealthmag.com
