While we’re all staying home, running up our UberEats bill and binge-watching Tiger King in order to flatten the Coronavirus curve, there’s still a few curves that girls who lift don’t want to flatten.
Lockdown might be the biggest threat to your rock-hard physique since Ben & Jerry’s Cherry Garcia, but with a bit of creative thinking, there’s still plenty of ways to crush high-octane workouts from the comfort of your own home!
Enter: the Booty Band. That stretchy piece of latex offers a whole new world of working out, allowing you to add different levels of resistance to your new favorite lower body burners. Take your home workouts to the next level and get your Ryderwear booty bands here.
We’ve already explained the science behind hypertrophy, so you know you don’t always need super heavy weights to maintain your booty gains at home. All it takes is a bit of resistance, and that’s exactly what booty bands offer.
The Ryderwear team have created this brutal booty band workout, designed to give you that lower body burn from your living room and do wonders for your core strength!
Watch our Ryderwear athletes Natalie Eva Marie and Senada Greca take you through these 3 challenging supersets!
With the resistance band placed just above your knees, set your feet up around shoulder width apart with your toes slightly pointing out. Brace your core as you hinge at the hips and bend at the knees, focusing on keeping your chest up. Lower yourself down until your thighs are parallel with the ground or lower.
BANDED SL GLUTE BRIDGE TO HIP ABDUCTION
With the band around your lower thighs just above your knees, lay on your back with one foot planted and the other foot straight up in the air. Thrust your hips up by squeezing your glutes and hamstrings, pressing straight down onto the floor with your planted foot. From this position, with a straight leg, create as much tension on the band as you can by moving your foot out laterally before coming back in and returning to the start position.
BANDED SUMO SQUAT
Place your feet in a sumo stance, then flex your knee joint lowering towards 90 degrees before driving back up to the standing position. It's important to ensure your back is kept straight throughout this whole exercise.
BANDED GLUTE BRIDGE TO CLAM
With the band around your lower thighs just above your knees, lay on your back with both feet firmly planted close together. Thrust your hips up by squeezing your glutes and hamstrings. Hold this position as you open and close your legs in a controlled manner before lowering back down.
BANDED SQUAT PULSES
Set your feet shoulder width apart, with your toes slightly pointing out. Lower yourself down until your thighs are parallel with the ground or lower, making sure to keep your chest up. From this position, engage your glutes and quads to push the floor away from you to complete small pulse reps, making sure not to let your knees cave inwards by keeping tension on the band.
BANDED PLANK WITH ALTERNATING HIP ABDUCTION
Start in a low plank position with a band around your ankles. Make sure your core is engaged and back is straight. Keep your legs straight and lift one foot up and move it out laterally as far as you can tap to the ground, before returning to the start position. Repeat on the other side, alternating through.
Want to read more of Ryderwear’s Coronavirus content? Check out our Guide to Staying Fit During Coronavirus!
Tags: At Home Training