أحزمة مقاومة تمارين الورك والمؤخر – أربطة واسعة لممارسة الرياضة وتمارين اللياقة البدنية – حلقات مطاطية مضادة للانزلاق.

Squats

Doing Squats with the band helps to tighten abs and lower body parts.

Put your feet through the band and pull it up to your thighs
Stand straight with feet hip-width apart
Tighten your stomach muscles
Lower down as if sitting
Straight your legs

Monster Walk

Monster Walk primarily strengthens gluteus medius.

Place the band around both legs
Step out wide so your feet are between hip-width and shoulder-width apart
Step forward and out to the side with one foot then the other, and repeat

Donkey Kicks

Donkey Kicks also helps to exercise your glutes.

Loop the band around the bottom of your left foot and right ankle
Keep your knee bent and left foot flexed, wrists under shoulder, and core engaged
Put your left knee down and switch to the other

Glute Bridge

Glute Bridge helps to strengthen your thighs.

Place the band around your knees
Lie flat on your back with your knees bent and feet flat on the ground
Bring your heels in toward your butt
Bridge with your heel and your upper back on the ground

Straight Leg Raise

Straight Leg Raises help to tighten your glutes.

Use the band around both ankles
Keep one leg on the ground as you lift the other against the band between 1 and 2 feet off the ground
Keep your knees straight
Hold and slowly return

Hip Bridge Pulse

Loop a band just above your knees
Lie faceup with your hands at your sides, knees bent, and your feet flat on floor
Squeeze your glutes and core as you lift your hips a few inches off the floor
Walk your feet together
Hold the bridge and push your knees away from each other
Return your knees together to complete 1 repeat