Butt, Thigh and Core- Resistance Band Workout

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If you want to know how to turn up your workouts, these resistance bands are the key.  They easily intensify any basic workout movement. Here are my top moves on how to tone up your butt, thighs and core using these bands.

Move 1: Jump Squats

You’ll feel the burn immediately. Place 1 or 2 bands (depending on your fitness level) right above your knees. Perform a regular squat and transition into a jump on your way up. The bands isolate the butt and thigh muscles so much more than a regular squat so the burn will be insane but so will the results!

Move 2: In and Out squats

Begin with your feet together, keeping the bands in the same spot. Jump outward into a squat position, then jump back to the starting position with your toes together and repeat. (If visualizing my explanation gets tricky, don’t worry. Below is a link to a video of me demonstrating all the movements.)

Move 3: Tap out squats

Begin in a deep squat position, keeping the bands in the same spot above your knees. Tap one foot outward then tap back in to your starting position and keep switching feet.

Move 4: Banded bridges

Lay down on your back, keeping the bands in the same location. Place your hands out to your sides and bend your knees as if you were getting into sit-up position. Lift your butt upward until your back is lifted off of the floor, making a diagonal line with your body. Squeeze your butt at the top.

Move 5: Ab rocks

This is my top move for achieving an amazing flat and strong stomach. Lay on your back. Bring your hands over your head, raise your shoulders upward and lift your legs up straight in the air so that you’re making a wide U-shape. Begin rocking by raising your legs upward and then using that momentum to rock back down again so that your shoulders lift off the floor. Repeat. Don’t let your feet touch the ground on the way down. You strictly have to rely on your core!

Do each movements three times using a descending pyramid. Begin with 20 reps, 15, reps, then 8 reps. Tell me how it goes!

 

Comments (33)
  1. Jasper says:

    Inspiring! Definitely motivating me 👌🏻

  2. Wow, that’s quite an efficient work out. I am now back to sports everyday too. Will try a few of your exercises 🙂

    XX
    Nadine Cathleen
    Karateandcaviar.com

    1. shantelmendez@yahoo.com says:

      awesome! let me know how it goes. btw, your travel photos are gorgeous!

      -Shantel

  3. Jazmin Williams says:

    I need to get back into proper exercising, though I believe mountain walks with two boisterous dalmatians can be pretty good! Great post 🙂

  4. Elanor says:

    I really need to get a proper work out regime – I’ve never heard of these bands before, but I’m sure they do a great job at toning up! 🙂

  5. LaaLaa says:

    Great photo. Now I’ve been thinking about resistance bands for a while as I’ve got my diet under control and dropping weight, I need to tone up and burn some more fat.

  6. Sarah Bailey says:

    Wow what a work out sounds like you really have your butt workout down!

  7. Ickle Pickle says:

    I need this so bad! I would really love to try these exercises – I need to motivate myself. Kaz x

  8. Lottie says:

    Saving this post as this is exactly what I need! Gonna check out the rest of your fitness tips too.

  9. Ruxandra says:

    This looks great for an at home workout! very effective

  10. clarissa says:

    wow now that’s a workout I think my legs would be like jelly for a few days after haha

  11. Looks like a good work out! I’ll try it next time I’m looking for some new exercises.

  12. Sounds like a great workout, I really need to start going back to the gym again.

  13. I’ve been meaning to get a resistance band for ages as they’re meant to be such a good workout x

  14. Elizabeth says:

    Sounds like a great workout! How long do you need to spend each day doing it though? How many times per week?

  15. Sarah says:

    This is really great! Fantastic tips, my butt is definitely in need of a good workout! XD

  16. Sounds like a great workout – I definitely need to give it a try!

  17. dena jayne says:

    WOW! You look amazing! I’m going to have to try this workout! xo

  18. Anosa says:

    I have not tried resistance bands but it seems they have many uses and now I can incorporate into my workout routine

  19. Hahaha! I thought that was a giant hairband!?! It looks like an impressive bit of kit and really helps out with your work out! We’ve never tried a resistance band before!

  20. Wow it sounds like a great work out with the resistance bands, I’ll have to look at getting some xxx

  21. I’ve not tired a resistance band but I’m sure I would benefit from one for sure plus I have a friend who would love one of these too! I’ll be sure to pass on this post with the workouts as she’d love it.

  22. emma white says:

    oh wow this looks amazing and is something I would get some use out of it

  23. Sounds like a fab workout. I think I need to try it.

  24. Francesca says:

    I need to get my arse in gear immediatley so I’ll have to give this a go!! I’m cureently in the process of loosing weight! You look AMAZING btw!

  25. stephanie says:

    I’ve not tried a resistance band before but I really need to up my workouts so might have to try them x

  26. I need to step up on the fat burning and this is a great post to give me ideas of what to do x

  27. Awesome workout tips, they looks very effective and I definitely need to try these out. I have been going to gym and working out a lot but these can be done at home as well.

    Thanks for sharing!!

  28. These resistance bands are such a simple but effective way to turn up the volume at work outs. Best thing – it doesn’t take space. R

  29. Amy Deverson says:

    I am bookmarking this post right now for inspiration!! The resistance bands are a great idea.

  30. I wish I had more motivation to workout.
    I have a feeling I will regret it once my little cub is here but I’ve got my fingers crossed.
    Thanks for the inspiration though hun
    Charlotte 🙂

  31. Rachel says:

    Oh my love I’m tired just reading this! You put me to shame – I really should give your regime a try x

  32. Carlos says:

    Shantel this looks amazing love that it can be done anywhere so there are no excuses!! Im getting my mom on this program for the holidays. Ill let you know what she thinks!!

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