Finally a crisp butt! Start now with these ingenious butt exercises with band! The workout tightens your butt and brings it into shape!
Flat stomach, slim legs, firm breasts: the wish list for the perfect body is long for most women. A firm buttocks is also part of it, of course.
This you can work out with hard training. Special butt exercises with tape are the key to happiness here.
The best part is that you can easily do the butt workout at home. All exercises are suitable for the living room. Plus, you don't need expensive equipment.
An exercise mat, workout clothes and a fitness band are all you need.
Table of contents
Fitness band - what is it?
The term fitness band is very broad. So if you decide to buy one, you'll be spoiled for choice. Because not every fitness band looks the same and is used in the same way.
A distinction is made between Theraband, pull-up strap, Minibands* and Tube tapes.
For our butt exercises we use Minibands*. These straps are particularly tear-resistant and can be used anywhere. The scoop-shaped tapes are made of rubber and are available in different thicknesses.
Classic exercises can be enhanced by the use of the small bands.
How effective is training with bands?
The bands are very suitable for building muscles. The advantage of the bands is that you can train individual muscle parts specifically. Depending on the length and strength of the bands, strength training can be more or less intense.
The principle of workouts with bands is actually quite simple. You stretch the rubber band around both feet and build up tension. The resistance increases as the length of the bands increases. This makes the exercise more difficult.
You can also dose the resistance yourself, depending on the strength of the resistance and the distance between the attachment point and your body.
Start with beginner resistance bands if you are still a beginner. Otherwise, your muscles, ligaments, tendons and joints may be overloaded.
You need to increase the workout slowly to progress and build muscle.
Of course, you can do the same exercises without mini bands. But if you add more resistance, you'll have greater training success. Your surrounding muscles have to do more to stabilize your body.
In addition, the increased tension automatically causes the deep musculature is stressed. The result: a toned and trained buttocks.
The small light elastic band will make your butt burn properly.
You can also train with it really everywhere and at any time. The bands are easy to store and you can always take them with you. In addition, you do not have to spend a lot of money on expensive training equipment. The bands are very inexpensive.
Which tape is right for me?
Depending on your training progress, fitness, strength and training goal, you can choose from many different strengths. The many colors represent the strength you need to perform the butt exercises with tape.
The stronger the band, the harder the exercises will be. However, you should not make it too easy for yourself, otherwise the training will not have much effect.
Which band is the right one for your butt exercises, you have to find out yourself in a test. The bands are sold in sets anyway. So you always have the right elastic band at hand.
I have these tapes in use.
The characteristics of the rubber bands are the same for all manufacturers. Only in length and width they may differ a little.
What should I know about butt exercises with band?
Before you start training, you should know a few important things. This will bring you one step closer to your dream booty.
Watch your diet
Besides sports, healthy nutrition is the key to building muscle or if you want to lose weight.
In fact, a healthy and varied diet accounts for 70 % of training success.
If you are unhappy with your body weight. you should change your diet and watch the calorie intake.
When you do butt exercises with band, your body needs much more protein. You should leave out fat and sugar.
You can find out how many calories you should eat in one of our nutrition plans. These are tailored exactly to your goal.
Don't forget to drink. Liquid boosts the metabolism and provides more energy and better recovery.
Perform the exercises correctly
When doing butt exercises with tape, it is important that you do them slowly and in a controlled manner.
Don't put your body through too much at the beginning. Start the workout slowly. Later you can increase the number of repetitions.
Your body will quickly get used to the routines, so you should keep challenging it. Therefore, vary the strength of the band and the number of repetitions.
This is the only way to get a result.
You will have sore muscles
The training is very intense, especially in the beginning. You feel the exercises not only during the execution, but they are still noticeable days later as a nasty muscle soreness.
Especially if you've just started exercising.
But don't let that scare you off. This is how you realize that the butt exercises with band really bring something and your muscles have started to work.
Next time you will definitely not have such a sore muscle.
You may of course also train with sore musclesprovided you pay attention to a few little things.
Not only your butt will be trained
The butt exercises not only train your backside. At the same time they provide slim and toned legs.
So you kill two birds with one stone.
There are very few exercises that leave the legs out of the equation. But you certainly won't mind if both are trained.
Basically, however, you should always strengthen your entire body. There are right effective miniband exercises, which stress all parts of the body.
Regeneration is important
Once you have set the training stimulus, the muscles need to be supplied with nutrients and rest.
Be sure to take a day off after an intense workout.
If the workout is too intense and you don't take a break, the body reacts with stress and the muscle tissue can be damaged.
Sport without regeneration is pointless and will not bring you any success.
What are the exercises with fitness bands?
Want to make your workout a little more difficult and do your butt exercises with a band? Then you've come to the right place. Because we have picked out the most effective exercises for your butt.
For each exercise you should do 15 repetitions and two sets. If you are more advanced, you can increase to 3 sets.
Start with the lightest band first. If you manage the 15 repetitions without problems, then reach for the next stronger band.
1. pelvic lift
- Place the elastic band slightly above your knees.
- Lie on your back and bend your legs.
- Lift the pelvis off the mat.
- Push your legs as far apart as you can.
- Lower the pelvis again without resting it on the floor. And lift again.
- The miniband is constantly under tension.
2. squat for a firm buttocks
- Start in a hip-width stance.
- Do a simple squat.
- The band will be at the level of your ankles.
- Tighten your abdomen and buttocks very tightly.
Do you already know the very best butt exercises for advanced?
3. butt exercises with band: lateral leg lift
- Stand hip-width apart on the exercise mat.
- You can place your hands in front of your body or on your hips.
- The resistance band is wrapped around your ankles.
- Shift your weight a little to the left and lift your right leg as high as you can to the side.
- Make sure that the tape is well tensioned.
4. donkey kicks for the buttocks
- Start on all fours.
- The fitness band is slightly above your knee.
- Your hands are directly under your shoulders. The head is the extension of the spine and does not hang down.
- Now lift one leg off the floor, bend it at hip level, the sole of your foot points upwards and you push the sole of your foot a little further towards the ceiling.
- Pull the thigh upward. The angle of the leg remains upright.
- Then lift the leg back to the starting position as shown in the picture. The upper and lower leg always form a 90° angle.
5. butt exercises with band: side steps
- You start with a simple squat. The band is at the level of your ankles.
- Stay in the squat and step to the side with the left leg. The miniband is now on tension.
- Walk three steps to the left, then three to the right. You remain in the squat position throughout.
6. kickbacks train the butt
- Start in quadruped position and fix the band to the feet.
- The wrists are under the shoulders and the knees are under the hips.
- The back is straight and the abdomen tense.
- Raise the right leg off the floor until it is in line with your back.
- The belt is under tension.
- Lower the leg again and return to the starting position.
- Do the repetitions and then switch sides.
7. knee bounces
- Start in the quadruped position.
- Fix the tape just above your knees.
- Tighten your abdomen and lift your knees slightly off the floor.
- Pull the knees slightly apart.
- Return to the starting position.
8. fire hydrant as po exercise with tape
- Start in the quadruped position.
- Your arms are under your shoulders and your knees are under your hips.
- Now raise your left leg in the air so that your knee comes level with your hip.
- Now lower it again.
9. butt workout with jump squats
- Stand with feet shoulder-width apart on your mat, shoulders pushed back.
- The fitness band is placed above your knees.
- After that, get into the squat position.
- From there, jump up and land as gently as possible back in the starting position.
How to finally get more butt muscle with 7 squat variations!
10. leg lift in lateral position
- Start in a hip-width stance.
- Do a simple squat.
- The band will be at the level of your ankles.
- Tighten your abdomen and buttocks very tightly.
By the way: I find these exercises from very great. If you want, you can directly join this video:
How often should I exercise my butt to build muscle?
It depends on how fit you are and what your goal is. The rule of thumb is 2 to 3 workouts per week.
Beginners should train their buttocks twice a week. 20 minutes per session is perfectly sufficient. The best way to strengthen your butt is to constantly expose the muscles to new stimuli.
And for those who didn't know, muscles grow during the recovery phase and not during training. That's why breaks between sessions are so important.
Take a break for at least 24 hours after each workout.
How to get a big butt?
In order for you to get a bigger butt, you should start with regular strength training, as well as cardio exercises that target the butt.
It is also important that you adjust your eating habits. After all, the diet is the biggest part.
However, if you put a lot of time and effort into it and incorporate the butt exercises with band into your workout, then you will definitely be able to enjoy a firmer and bigger butt soon. In any case, stay consistent.
By the way, the right clothes can also help you make your butt look fuller.
Our conclusion
Thanks to the butt exercises with tape and a healthy diet you can soon enjoy a crisp butt. Even J.Lo will be jealous ;) So, what are you waiting for? Start training now and nothing will stand in the way of your dream figure!
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