Lower Body Resistance Bands Exercises

While everybody wants to have toned, sexy legs, it is much more important to have strong legs that can support your daily activities. Resistance band exercises for the lower body can help you achieve that goal. Resistance bands are a perfect fitness tool for lower body exercises. Bands are affordable, adaptable, portable and convenient; you can get a good leg workout without any other special equipment.

Things to keep in mind
Exercising with resistance bands can produce great results, but there are some things to keep in mind before you start:

  • Check with a physician before starting any exercise program.
  • Proper form is necessary to avoid injuries
  • Beginners need to start out slow and easy. Choose 1 or 2 lower body exercises and complete one set of 15 repetitions. If you feel like you want to keep going, complete another set of 8-10 repetitions using the same exercises as before.
  • Intermediate to advanced workouts can be accomplished by completing 1 or 2 sets of 15 repetitions for each exercise. To really push yourself complete a third set of repetitions after a brief rest.

Squat

  1. With feet a shoulder width apart, stand on the center of the resistance band.
  2. Grip a band handle in each hand and stretch the band as you stand up, keeping your arms straight.
  3. Squat until your thighs are parallel with the floor, remembering to keep your neck and back straight.
  4. Stand back up to starting position.

Leg extensions

  1. Loop the resistance band underneath an object such as a step bench and sit on the object.
  2. Put your feet in the handles of the band and extend your legs out one at a time.

Leg abductions/adductions

  1. Step into a loop resistance band with both feet and position the band around your ankles.
  2. Shift your body weight to your left leg and bend it slightly at the knee while maintaining an upright body position.
  3. Flex your right foot and push the right leg out to the side (abduction) or out to the front of you (adduction).
  4. Slowly bring your foot back to starting position and repeat until repetitions are complete. Switch legs.

Kneeling thigh extensions

  1. Place your feet in the handles of the resistance band and get down on your hands and knees with your knees bent toward the buttocks.
  2. Secure the center of the band at your shoulders with your hands.
  3. Straighten your legs.
  4. Slowly bring your feet back to starting position.

Lying thigh extensions

  1. Lay flat on your stomach with the center of the resistance band beneath you.
  2. Bend legs toward the buttocks with a foot in each handle.
  3. Secure the band with your hands to hold it in place and extend your legs.
  4. Slowly bring your feet back to starting position.

Toe pointers

  1. Laying on your back, loop the center of the resistance band around your back with a foot in each of the handles.
  2. Lift your head and shoulders slightly off the floor.
  3. Lift your legs, making sure to keep them straight.
  4. Pull your toes toward your face, then point them away from you.
  5. Bring your toes back to a resting position, then repeat until all repetitions are complete.

Lying side kicks

  1. Lay on your left side supporting yourself upon your elbow, left leg slightly bent.
  2. With right leg bent, place your right foot in one resistance band handle and pull the rest of the band behind you and around your left shoulder, holding on to it with both hands to secure it.
  3. Push your leg straight out, making sure to keep it parallel with your other leg.
  4. Pull your leg back to your body.
  5. Once repetitions are complete, switch to your left side and follow the same procedure.

Hamstring curls

  1. Stand facing a rail or the back of a chair, holding on for balance and support. Grip one end of the resistance band in your hands, allowing the remainder to drop to the floor.
  2. Place your right foot in the handle of the band, standing on it with your left foot.
  3. Bend your right knee, keeping both knees aligned and lifting your foot toward the buttocks. Resistance can be adjusted by standing on a different part of the band.
  4. Slowly bring your foot back into starting position.
  5. Once repetitions are complete, switch feet and follow the same procedure.

Backwards leg raises

  1. Stand facing a rail or the back of a chair, holding on for balance and support. Grip one end of the resistance band in your hands, allowing the remainder to drop to the floor.
  2. Place your right foot in the handle of the band, standing on it with your left foot.
  3. Keeping your leg straight, push it out behind the body.
  4. Slowly bring your foot back into starting position.
  5. Once repetitions are complete, switch feet and follow the same procedure.

Resistance band exercises are an excellent way to strengthen and tone your lower body. In just 10-20 minutes a day, twice a week, you can have toned, sexy legs with the strength to carry you throughout your lifetime. 

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