Did you know that you can tone your butt with Theraband exercises? I'll show you which band is right for you and give you tips on theraband exercises.
The Theraband is a real all-rounder. When training at home with the elastic band you strengthen many different muscle groups.
Numerous Theraband exercises, are especially suitable for the buttocks and legs.
Many are also a great abdominal workout at the same time. Train by train you train with Theraband exercises a crisp and firm buttocks.
Table of contents
What is the Theraband?
The Theraband is an elastic band made of latex. It can be stretched easily or with difficulty, depending on its strength. It is easy to handle and flexible in use.
Apart from a yoga mat and the band, you don't need any other utensils. When training with the Theraband, there are different exercises that work very specifically on certain muscles.
Therabands are not only responsible for muscle building, but also train your coordination.
The Theraband is also called therapy band or gymnastic band.
For whom are Theraband exercises worthwhile?
With the Theraband pretty much every muscle in the body can be trained and shaped. Since there are many different Theraband exercises, everyone can train with it.
However, you should have a certain basic fitness. If you can do most of the butt exercises without a theraband, you can easily do them with a theraband.
17 awesome theraband exercises you'll love!
Which gymnastic band suits 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 theraband exercises.
The stronger a theraband is, the harder you will find the theraband exercises. You should also not make it too easy for yourself, otherwise you will not notice any effect.
Here you will find a table that you can use as a guide:
| Color | Kilogram | Suitable for |
| Beige | 1,1 | Seniors |
| Yellow | 1,4 | Seniors |
| Red | 1,7 | Women |
| Green | 2,1 | Women, Men |
| Blue | 2,6 | Men |
| Black | 3,3 | Well trained |
| Silver | 4,6 | Competitive athlete |
| Gold | 6,4 | Competitive athlete |
No Theraband is equally suitable for everyone. As a beginner, you should start with the red one.
What should I pay attention to when I want to train the legs with Theraband exercises?
It is very important that you always keep the band in tension. Depending on your fitness level, you can tighten it or loosen it a bit. It must always be in tension if you want to notice training progress.
If you stretch a green rubber band from the initial length of 50 cm to 100 cm, you have achieved an extension of 100 percent. The resistance is 2.1 kg.
Do not crumple the tape in your hands, but wrap it once around the palm of your hand. This way you can apply more tension. If you make sure that it is nicely unfolded, the weight is better distributed and the tape is not so uncomfortable to hold.
If you want the tape to stay in good condition for a long time, you need to wipe it with a damp cloth every now and then and then let it dry at room temperature. Do not store it in the sun, it makes the rubber porous. If the tape is sticky, put a little baby powder on the surface.
If you take good care of your therapy band, you will enjoy it for many years and you can do a lot of Theraband exercises for your legs and buttocks with it.
I've been using mine for 4 years and it shows very little signs of use.
If you want, you can join this great workout and get started right away. The best thing is to combine the exercises with my favorite exercises, which I will present to you right now.
Can you build muscles with the theraband?
Yes, with the fitness band you can strengthen your muscles. In addition to the visible muscles, many exercises are aimed primarily at the deep muscles. To improve your strength with the band it is important that you do 8 to 15 repetitions per exercise. After a short break you start another round. In total you should do 3 repetitions.
If you want to specifically build muscle, do 20 reps per exercise and 3 passes.
The 11 most effective exercises for legs and buttocks
Theraband exercises are ideal for the living room. You strengthen your butt and tone your legs. All you need is the right theraband and a non-slip exercise mat.
For some exercises you need a bit of free space. But most of them can be done in a small space without any problems.
To see results quickly, follow this recommendation.
Beginners make per exercise
- 12 repetitions
- and 3 passes
If this is too much for you, you screw to 8-10 repetitions back or take the tape a little looser in your hands.
Advanced users take a stronger band for this and can adjust the number of repetitions. For many exercises I do not do 3 rounds, but 4, but I keep the number of repetitions at 12-15.
You don't have to do all the Theraband exercises for the legs and butt in one workout. Pick 6-7 different ones and switch to the others for the next workout. It's important to keep exposing your body to new stimuli.
Diagonal pulling for strong arms and thighs
- Stand shoulder-width apart on the Theraband. The band is significantly shorter on the right side than on the left - try it best with 1/3 right and 2/3 left.
- Grab the right end with your left hand. Place this hand at about the level of your hip.
- Lean slightly to the right, lifting the left leg off the floor.
- Stretch the right arm upwards. The left leg and the right arm are in one line.
- Hold this position for 2-3 seconds. Return to the starting position by lowering the arm and placing the left leg on the mat. Start from the beginning.
- 1 pass = exercise 1x on the right side and 1x on the left side.
This exercise works on the arms, abdomen and thighs.
Wow! How the Theraband strengthens your back
Crisp buttocks and toned legs
- Get into the quadruped position. Your knees are under your hips. Your arms are under your shoulders.
- Wrap the ends of the theraband around your hands.
- Tighten the band around the right foot. If it slips off, you can also wrap it around the shoe.
- Raise your leg up at a right angle and make small rocking movements upward.
- The movement should be small, for this the tape must be well on tension.
Repeat the exercise with the right leg before switching to the left side.
Quadruped with theraband
- Now it's off to the knees.
- Support yourself on your hands. And hold the ends of the tape in your right and left hands. The hands are at head level.
- Place the center of the Theraband on the sole of the right foot.
- Now stretch the leg straight back - as in the photo.
- Now pull the knee to the chest by bending the leg. Then stretch it through again.
This exercise trains the buttocks, thighs and a little the arms.
Tip: Train with shoes, so the Theraband can not slip off your foot. If it still does, then wrap it once around the shoe.
Lateral leg lift
One of the most effective theraband exercises for the legs, especially as it relates to the inner thigh.
- Stand hip-width apart. Tie the theraband tightly. Place it above your knees.
- When you stand hip-width, the band should already be slightly on tension so you don't lose it.
- Starting with the right leg, stretch it to the side as far as you can, keeping it under tension.
- Make sure that the legs are extended throughout.
- Hold this position for 2-3 seconds and then lower it again before starting into the next execution.
Train abdomen and thighs with theraband
- Sit down on the exercise mat.
- Grab the ribbon and thread it around both shoes.
- Hold the band tightly at the level of the chest. The arms are bent.
- Lean back and stretch your legs through.
- Pull the legs back in and start again.
- Make sure your back is straight.
This creates maximum resistance and you train your upper arms and thighs at the same time.
Tip: With a very thin training mat, the tailbone can become painful. Either double the mat or sit on a cushion.
Exercise for the crack buttocks
- Lie face down on the exercise mat.
- Give the theraband around your right foot.
- Tighten the band by lying on it with your left thigh.
- Pull your leg up a little and go back down.
- You don't have to lift your right thigh far from the floor, as it is in the picture, it's perfectly enough.
Leg curl with the gymnastic band
- Place the therapy band on the training mat.
- Stand shoulder-width apart on the tape.
- Take the ends of the tape in your hands.
- Lift the right leg from the floor, bend it.
- Stretch the right leg through. Be sure to tense the buttocks and abdomen.
- Pull the leg back towards the body and stretch it through again.
Theraband exercise for buttocks and legs
- Take the band in both hands. Hold it tightly and give the theraband around the right foot.
- Lift your right leg off the floor and extend it through. At the same time stretch both arms above the head.
- Bring the elbow and the knee together by bending the leg.
- And stretch again.
- The arms always stay together.
The diagonal pull is a great exercise for your butt and arms. It also benefits the lateral abdominal muscles.
Have you ever worked out with minibands?
Abdominal legs buttocks workout with the theraband
- Lie on your back and bend your legs. In your hands you hold the theraband.
- The elastic band is on the lower legs.
- In the first step, lift your pelvis off the floor. Tighten your abdomen and thighs.
- Now lift your right leg off the floor and hold the tension with the rubber band.
- Press your hands to the floor as you do this to build up strength.
- Lower the leg again and return to the starting position - i.e. the classic bridge.
- Now lift the leg again.
Theraband exercise for legs
- That's how simple yet effective this exercise is.
- Stand upright and knot the ribbon and put the loop around your ankles.
- Pull your left leg up - as far as you can.
- To do this, lean forward slightly with your upper body and bend your right leg slightly into your knees.
This exercise provides toned legs and a crisp buttocks.
Strengthen body with the gymnastic band
- Finally, there's an exercise for the thighs, buttocks and arms.
- Stand hip-width apart.
- Take the two ends of the theraband in one hand each.
- In the middle, step onto the band with one foot.
- Now do squats. The arms always remain in the same position.
- Make sure the band is nice and under tension when you are in the knees.
Can you lose weight with theraband exercises?
With the Theraband you can burn a lot of calories. For weight loss, the band is especially interesting because it helps you build muscle. By pulling on it, a strong resistance is created, which challenges the muscles properly. The more muscles you have, the more calories your body burns. The body fat melts because muscles are built and your body becomes more defined.
The elastic band is something like a mobile gym that you can always have with you. It fits in any pocket and can be taken to help at any time when we have lazed or eaten too much.
Our conclusion
Theraband exercises are perfect for strength training at home. The band makes the exercises much more intense. Train regularly with the rubber band and you will quickly notice progress!
Have fun training :)
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