Hey everyone! It’s Zoey here your resident barbell goddess, it’s time to talk about our glutes. Every woman in the world wants a great looking ass, am I right? Well I have a great at home workout to help shape up those glutes. My at home Resistance Band Circuit is a great body weight workout that will help build your glutes. The best part is you can do it in the comfort and privacy of your own home. So no weights required and you can do it while watching your favorite program or even when the kiddos are napping.
The only piece of equipment required is a fitness band. The picture below is one of my fitness bands that I use during my workouts. You can purchase it via Amazon and it comes in a set of various bands. Which is great!
My Resistance Band Circuit is 4 exercises that all help build the 3 main muscles in your glutes. These exercises should each be done for 10-12 repetitions and then the circuit in its entirety should be repeated 3-4 times.
The 1st exercise is a Squat. Begin by first putting the band around your legs and pull it up until it is just above your knees. Stand with your feet shoulder width apart and keep your core tight. Next lower your body into a squat position focusing your weight back on your heels and while doing this pull your knees apart. Repeat this exercise 10-12 times.
The 2nd exercise is a Standing Glute Kickback. Begin by placing the resistance band around both legs. The band should sit roughly 2-3 inches above your foot. Next place your hands on your hips and begin to pull one leg backwards. Repeat this exercise 10-12 times for each leg.
The 3rd exercise is a Glute Bridge or Hip Bridge. Begin by placing the resistance band around your legs just above your knees. Then lay on your back with your knees bent and your arms flat on the floor. Your legs should be about shoulder width apart. Next lift your glutes, keep your back flat and your shoulders should be the only part of your back touching the floor at this point. Then lower your glutes back to the floor and repeat 10-12 times.
The 4th exercise is a Clam Shell. Begin by placing the band around your legs and pulling it up until it is on your knees. Next lay on your side with your knees bent. While keeping your knees bent begin to open up your legs by lifting your top leg as high as you can. Your feet should remain touching during this. Repeat this exercise 10-12 times.
Well there you you have it ladies I hope you tune in for more fitness tips and routines! Let me know how my Resistance Band Circuit works for you. Always consult a doctor before performing any exercises, and as always it takes 4 weeks for you to notice a change, 8 weeks for your friends and family to notice and 12 weeks for the rest of the world. Don’t get discouraged developing muscles takes time and dedication. Not just dedication to your workout, but to your nutrition as well.