Resistance bands are a convenient and simple tool that will definitely help you get a firm butt and defined thighs. Their advantage is that as soon as you buy them, you get an effective exercise tool that you can take on vacation, on a business trip, on a weekend at the cottage, or anywhere outside your home. If you decide to exercise with your own weight and want to intensify or make your exercise more difficult, this is the right tool!
We bring you 6 exercises and it’s up to you when you practice them: in the morning, in the evening, during the day? Believe me, the transformation will take a while, but the firm ass and defined thighs are worth it!
Practice this training 3 to 4 times a week, which will not take you more than 30 minutes. Already after a month, you can observe the first results in the form of strengthening of individual areas.
Repeat all exercises in 3 to 5 sets. Take a 20 to 30 second break between sets. If you are a beginner, we recommend extending the pause between exercises to 30 to 60 seconds, depending on individual needs. Remember to warm up before training to warm up stiff muscles and prevent injuries. At the same time, leave at least 5 to 10 minutes for stretching at the end of the training.
Prepare your workout outfit and start exercising:
Exercise No. 1 SIDEWALK
Lateral walking with resistance rubber is focused on the gluteal muscles. Start in a semi-squat position, keep your feet shoulder-width apart and place the resistance band just above your knees. Take a big step with your right foot to the right and continue walking as far as the exercise space allows. Then go back in the opposite direction. During the steps to the side, try to keep the resistance rubber stretched at least at maximum resistance the whole time.
Number of repetitions or length of exercise: within one series, we recommend at least 10 to 20 steps on one side and the other.
Exercise no. 2 SQUAT
Squats belong to the most important exercises for the development of the muscles of the lower limbs and the strength of the whole body. That is why the squat is called the king of all exercises.
Keep your feet shoulder-width apart and place the resistance band just above your knees. The movement begins by bending the gluteal and knee joints and slowly lowering the torso into a squat. The feet must remain firmly pressed to the ground throughout the exercise. If you reach your toes while squatting, you need to first exercise the calf muscle, which is shortened. Finish the squat in a position where the thighs are level with the ground.
Number of repetitions or exercise duration: we recommend doing at least 10 to 20 repetitions within one series.
Exercise no. 3 SIDE KICKS
Stretching with a resistance band focuses on the sitting and oblique muscles of the abdomen. Assume a side-lying position. Both legs are straightened and the entire right part of the body touches the ground. You place the resistance band above your knees. Start the movement by lifting your left leg against the resistance of the rubber band, and while lifting it to the highest position, squeeze your glutes.
Number of repetitions or length of exercise: within one set, we recommend doing 10 to 20 repetitions for each leg.
Exercise no. 4 DONKEY KICKS
The starting position of the exercise is “on all fours”. Make sure that you keep your neck, back and hips in one plane. Have a strengthened core. Place the resistance band above your knees. Start the movement by lifting one leg straight up. When lifting the leg to the highest position, squeeze the gluteal muscles.
Number of repetitions or length of exercise: within one set, we recommend doing 10 to 20 repetitions for each leg.
Exercise no. 5 BRIDGE
The bridge is an exercise that activates the buttocks and hips without hurting your knees. If you add resistance rubber to it, it will help you exercise the lateral gluteal muscle, which helps keep the thigh stabilized.
Lie on your back, place your hands on the mat next to you. Bend your legs at the knees and place your feet shoulder-width apart. Place the resistance band just above the knees. Start by pulling in your butt, strengthen your core and lift your hips a few centimeters above the floor. Your body should form a straight line from your shoulders to your knees. Stay in the upper position for a while and then slowly return to the mat.
Number of repetitions or exercise duration: we recommend doing 15 to 30 repetitions within one series.
Exercise no. 6 SQUAT ENDURANCE
Stand with your back about a step away from the wall, keep your feet shoulder-width apart, place the resistance band above your knees. Slowly start bending your knees into a squat, keeping your back and pelvis against the wall. However, do not bend too deeply, the knees should be at a maximum 90° angle. The knee does not overtake the tip of the foot. If you happen to feel increased pressure on your knees, change your position.
Number of repetitions or duration of the exercise: within one set, we recommend holding for 15 to 45 seconds, then returning to the starting position.
So who among you will try our TIMME resistance bands on your own body? In addition to the current offer that the TIMME brand has, you can look forward to a new edition of a wide range of exercise aids already at the beginning of 2022. If you're one of those people who like trend-setting design as well as functionality, you've come to the right website!
