My passion for fitness keeps evolving and changing to my various needs, and with that comes new ideas for exercises. So today I’m going to share an older post of mine with 2 new exercises using the Lotus Core Performer. The 2 exercises I have added to this post are Front Kicks and Single Leg Deadlift.
Some of my favorite Circuits to do involve some type of resistance band, but not all bands are created equally. At times many bands can be very frustrating to use. If you use them in any of your workouts then you know what I’m talking about, the rolling or bunching up of the band around your ankles or thighs. It can be annoying to adjust the band constantly during your reps.
I received the Lotus Core Performer as a gift and it has since become my go to piece of equipment for resistance training. I use mine for leg exercises, but this resistance band can be used for a wide variety of exercises and it even comes with a guide on various exercises you can do while using the band. Some of the exercises I’m sharing I got from the guide, but others are ones I just tried out and they happened to work.
The first exercise is Donkey Kicks and th we are great glute builders. Now you don’t have to add a resistance band to these but I have found that added resistance to this exercise is very beneficial. So begin by holding one loop of he band with each hand and then place each foot in their own loops as well. Next push upward with your foot, while engaging your glutes. Then lower back down and repeat for 3-5 sets of 20 reps.
The second exercise is a Leg Lift. Begin by lying on your side holding 2 loops with one hand. Then bend your bottom leg behind you and place your top foot into 2 of the other loops of the band and extend. Next begin lifting your leg up in the air while keeping tension on the band. Then lower back down and repeat for 3-5 sets of 20 reps on each leg.
The third exercise is a Kickback, this is also a great exercise for your glutes and hamstrings. Begin by placing 2 of the loops around a pole or something sturdy that won’t move. Then place one foot in the other 2 loops and kick back with your leg as far as you can and then bring your leg back to the starting position. Repeat for 3-5 sets of 29 reps on each leg.
The fourth exercise is an Inner Thigh Raise. Begin by lying on your side holding 2 loops with one hand. Then bend your top leg over your bottom leg and place your bottom leg in the other 2 loops. Next raise your bottom leg up off of the ground, while keeping tension on the band and then lower back down. Repeat for 3-5 sets of 20 reps on each leg.
The fifth exercise is a Hip Abduction. Begin by placing 2 of the loops around a pole or something sturdy that won’t move. Then place your outer foot in the other 2 loops and pull away from your other leg as far as you can. Then bring back towards your other leg and repeat for 3-5 sets of 20 reps on each leg.
The sixth exercise is a Hip Adduction. Begin by placing 2 of the loops around a pole or something sturdy that won’t move. Next place the inner foot in the other 2 loops and pull until you cross over your other leg. Then go back to the starting position and repeat for 3-5 sets of 20 reps on each leg.
The seventh exercise is the Front Kick and this is one I have recently put into my mix of resistance band exercises. Begin by placing each foot through a loop of the Lotus band and hold the other 2 loops with your left hand. Next raise your right arm so that it is parallel with the ground. While holding the 2 loops in front of your left leg begin to lift your right leg up toward your right arm and then slowly lower back down. You will want to repeat this exercises for 3-5 sets of 20 reps on each leg.
The eighth exercise is a Single Leg Deadlift. For this exercise you will want to place 2 of the loops around the leg of a bench and then put some weight plates on the bench to anchor it down. Then place you left leg through the other 2 loops and begin to pull the band backward as you bend forward at your hips. You’ll want to slightly bend your right knee as you go forward and then slowly come back up and repeat for 3-5 sets of 20 reps on each leg.
Hope these 2 new exercises help give you all some variety in your workouts and help up your resistance band game. Until next time my fellow fitness enthusiast.
These exercises will work your glutes, hamstrings, adductors and abductors without having to use heavy weights. So I found weights aren’t your thing, or if you just have pain in your legs and can only do body weight exercises give these a try. Resistance training is a great way to strengthen your muscles with out straining your joints. As always consult a doctor before performing any exercise routine and happy lifting!
Your Resident Barbell Goddess