Resistance Bands Exercises For Bum
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Resistance Bands Exercises For Bum
booty band

Now we all know that strippers have the best bodies, especially the booty! that’s why the Bad Bunny girls are giving away there 7 best resistance bands exercises for bum. This will get your booty nice and tone, just like our Bad Bunnies.

 

Standing Hamstring Curl

  1. Step into your booty band, stand on right side of band with your right foot.
  2. Place the left side of your booty band around your right ankle.
  3. Stand up, squeeze your knees together.
  4. Take a big breath, exhale and lift left heel toward left buttock.
  5. Breath out and return to start position in a controlled manner.
  6. Repeat and switch feet.

 

Lunge

  1. Grab both handles of your booty band, then step in middle of the band with your right foot.
  2. Place both your hands over your shoulders and take a step back with your left foot so your heel lifts naturally.
  3. Keep your back straight and stomach core tight.
  4. Take a deep breath in and drop your back knee down to about a 90 degree angle until its a few centimetres from the floor. Your shoulders should stay over the hips. Don’t lean forward, keep your back straight.
  5. Breath out as you come back up to standing, pressing the left heel into the floor.
  6. Repeat this exercise to get that booty popping.

 

 

Standing Glute Press

  1. Step into your booty band, stand on right side of your band with right foot.
  2. Place left side of  your booty band around your left ankle.
  3. Stand up tall. Do not allow your body to lean far forward during exercise.
  4. Begin with a deep breath – exhale and press your left leg backwards while squeezing that booty muscles.
  5. breath out and return to start position with control.
  6. Repeat for desired booty badness.

 

 

Glute Kick Back 

https://youtu.be/gDgc8ZmKVqY

  1. Insert your booty band at bottom of the door.
  2. Face the door, wrap your booty band around securely around your Right toe, then get down on all fours.
  3. Keep your abs tight, breath in and drive your right knee towards your chest.
  4. Breath out and fully extend your right leg back so it’s parallel to the ground.
  5. Repeat this exercise for desired number of reps then switch to your left side.

 

 

 

Standing Calf Raise (Anchored)

  1. Insert your booty band anchor at the bottom of the door.
  2. turning away, grab the booty band handles, one in each of your hands, and stand with your feet hip distance apart.
  3. Place your hands above your shoulders, point your elbows downward. Stand with a straigh back, tall and keep core tight.
  4. To begin, take a deep breath, breath out and raise both your heels off the floor as you point your toes down.
  5. Breath in and slowly return to the start position.
  6. Repeat this exercise the desired amount of times.

 

 

Squat

https://youtu.be/0Mc9sSdU914

  1. Place middle of the booty band underneath both your feet, keep your feet leg shoulder distance apart.
  2. Hold onto the handles of your booty band, one in each of your hands, bring your hands above your shoulders so your elbows are pointed down. Now stand up tall and straight, and activate your core
  3. Now breath in and push your booty back as if about to sit down on a chair
  4. Keep your chest lifted, put the weight of your body on your heels, and the knees behind the toes to protect the knees.
  5. breath out and press back up to start.
  6. Repeat these steps for a bad booty.

 

 

Lateral Band Walk

  1. Step into your booty band – place it around your calves.
  2. Stand up tall, tense your core. Allow a slight flex bend in your knees.
  3. Take a breath in – breath out and begin side stepping to the left.
  4. Do not let right leg drag, keep the knee bent keep.
  5. Switch to your left leg.

 

Now you know the 7 secrets of how strippers get the baddest booties, so there is no excuse.

  • 10 October 2017
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