Which one of you do not dream of perfectly sculpted abs? We all do, that is a fact. While, some of you are working hard with no result, we may know about something that won’t keep you waiting.
All you are going to need are 15 minutes of your time daily and a resistance band. Resistance bands may sound like something weird or new to you but in fact they have been around for awhile and you can easily purchase them, in case you do not have one.
The workout we are going to talk about today is not at all about quantity, it is all about quality. Trust us even ten repetitions with a resistance band will be more effective than countless sit-ups!
- On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.
- Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the left knee up while keeping the feet together.
- Pause at the top of the movement and slowly lower your left knee down to the starting position.
#2. Resistance Band Glute Kickbacks
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- Position yourself on the ground supporting yourself on your hands and knees. Hold the handles of a resistance band in each hand. Hook the middle of the band on your left foot, pushing it back until the slack tightens.
- Brace your core and maintain a flat back as you kick your left leg back and up.
- Slowly return your leg to the starting position, not allowing the knee to touch the ground. Repeat the movement.
#3. Resistance Band
- Either grab an exercise band loop or tie a resistance band into a circle. Arrange the loop on your thighs, just above your knees, and come onto all fours on your mat. With your abs and obliques engaged and keeping your hips steady, shift your weight into the left side.
- Using your abductors (outer thigh muscles) lift the RIGHT knee a few inches off the ground and out to the side, making sure to keep the shin parallel to the floor.
- Lower down with control, but don’t place any weight into the leg, and repeat. Complete all repetitions on the RIGHT leg before switching sides.
#4. Lateral Band Walk
- Keeping the band flat, not bunched, place the band just above each ankle and wrapped around both legs.
- Position your feet shoulder width apart. The band should be taught, but not stretched.
- Bend your knees slightly and move into a half-squat position to activate the gluteus medius.
- Keep your feet in line with your shoulders and face forward with your body weight evenly distributed over both feet.
- Maintaining the half-squat position, shift your weight over one leg and take a step sideways with the other leg. Move this leg in and out, sideways, for 8 to 10 reps.)
- Keep your hips level during the movement. Try not to bounce up and down or sway side to side.
- Slowly shift your weight and switch legs.
#5. Resistance Band Monster Walk
- Start with your band looped around your feet and arms in a “X” fashion, or, if you’re using a smaller loop, around your ankles or feet.
- Place your feet about shoulder-width apart, toes pointing forward. You should feel some resistance from your band in this position; if not, adjust it so that it’s not slack.
- Engaging your glutes, bend your knees slightly and sink down a few inches into a semi-squat position.
- Keeping the same height and semi-squat position the entire time, step to your right with your right foot.
- Step your left foot towards the right so that you return to your starting position (but shifted over by one step).
- You’ve just taken one step of a ‘monster walk’. Do 5 more lateral steps towards the right, then repeat in the other direction – this time walking towards the left and leading with your left foot.
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The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.
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