Can you say Yowza? No, well you will be able to once you complete this workout. Cuz your butt will be Yowza sore. I usually start to cry the cry of the yowza during the heels out butt up exercise, that one always kicks my butt. Get it, kicks my butt. I am so funny
Oh come on it was a little funny. No, well, a girl has to try.
It is amazing what these little bands can do to strengthen and shape our bodies. The workout takes about 8-10 minutes depending on how fast you move. You could easily do this a few times a week to strengthen, shape and lengthen your quads, hamstrings, adductors and glutes.
front leg raise- Wrap the band around your ankles. Lift your right leg to the front (you should be able to move it at least 10 inches), hold for one second, then slowly release. It should be a lift, not a swing—you want to engage the front of your thighs without using your lower back. (Repeat 15 times each side)
butt booster- Standing upright with your short band wrapped around your ankles, bend your right knee to a 90 degree angle and push your heel against the band. Push back with the right leg until you feel strong resistance. Hold for a second, then slowly release. (Repeat 15 times each side)
side squat- Keep the band wrapped around your ankles. Step your right leg to the right into a deep squat, then bring it back towards the left leg. Repeat on the left side. (Repeat 15 each side)
heels out hips up- Wrap the band around your legs under knees. Lay on your back with your legs at 45 degree angle and place your heels out, toes in. Lift your hips and push your legs against the band. (Repeat 15 times)
boat pose- Wrap the band around your ankles. Sit on your butt and lift your legs, while slightly bent. Pull the band apart until you feel the tension in your hips, obliques, and thighs. Hold this pose for 30 seconds, while drawing your navel in. (Repeat 3 times)
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