Resistance Band Abs & Booty Workout
Resistance Band Abs & Booty Get ready to feel the burn with this doubletrouble abs & booty resistance band workout!
Ab Curls
Place the resistance band around your thighs just above your knees, making sure the band is nice and flat. Lift the legs up to a table top position with the knees bent at 90 degrees. Make sure to press against the band to keep the knees hipdistance apart, you'll immediately start to feel the booty! With your hands behind your head, lift into an ab curl, and complete 15 repetitions.
@livefitgirl #livefitgirls
15x
15x
Toe Taps
Keeping the band just above the knees and pressing against the band to keep the knees apart, stay in your ab curl (or lower down to modify). Lower the toes towards the floor, making sure to keep the knees bent at 90 degrees, and the abs pulled in towards your spine. When you begin to feel your belly shake, use the lower abs to pull the knees back up to table top.
10x
each side
Oblique Curls
Bring the knees back to table top position, with the band around the thighs, and knees pressing apart. Keeping the hands behind the head, come back into an ab curl, this time rotating to the RIGHT as you come up. Remember, keep the abs pulled in and don't let them pooch! Lower down to the center and repeat to the LEFT. Alternate side to side for 10 repetitions on each side.
15x
Leg Lowers
Place the band around the ankles, again, making sure it lays flat. Press against the band to open the legs hip distance apart, and extend the legs up to the sky. Place your hands behind your head, and lift into an ab curl (or keep your head down to modify). Lower the legs down to about 45 degrees, and then use the lower abs to pull the legs back up.
Booty Bridge
Place the band on the thighs, just above your knees. Lay on your back with your feet flat on the floor, hip distance apart, and your arms by your sides. With your heels in close towards your booty, press into the heels as you lift your hips up to make a straight line from your knees to your shoulders. At the top of the bridge makes sure the knees are NOT touching, this will work the outer thighs. Lower down and repeat, making sure the knees never touch. THEN, hold at the top and PULSE up for 10 counts!
15x
15x
Booty Bridge Burner
On your last booty bridge pulse, hold at the top, still making sure the knees aren't touching. Without changing the position of your feet, slightly open your knees a few inches further apart, squeezing the booty and outer thighs. With control bring the knees back in, but don't let them touch! Repeat 15 times, never letting those knees touch!
15x
15x
Clam Shell
Keeping the band around your thighs, lay on your LEFT side, resting your head on your bottom hand or arm. Slightly bend the knees to keep the hips, knees, and feet stacked. Keeping your abs tight, rotate at your hip socket to open the RIGHT (top) knee a few inches, but keeping the feet together. With control lower back down and repeat. Make sure to do the LEFT side after.
15x
BooTy Kicks
Come onto allfours on your mat and place the resistance band around the tops on your feet and your aches. Flex your RIGHT foot and slightly shift your weight into your left side. Engage your abs as your kick your RIGHT heel up towards the sky. With control lower the knee back down and repeat without allowing weight into the right side. REPEAT on the left once all repetitions are finish with the right.
Ab Curls
Place the resistance band around your thighs just above your knees, making sure the band is nice and flat. Lift the legs up to a table top position with the knees bent at 90 degrees. Make sure to press against the band to keep the knees hipdistance apart, you'll immediately start to feel the booty! With your hands behind your head, lift into an ab curl, and complete 15 repetitions.
@livefitgirl #livefitgirls
15x
15x
Toe Taps
Keeping the band just above the knees and pressing against the band to keep the knees apart, stay in your ab curl (or lower down to modify). Lower the toes towards the floor, making sure to keep the knees bent at 90 degrees, and the abs pulled in towards your spine. When you begin to feel your belly shake, use the lower abs to pull the knees back up to table top.
10x
each side
Oblique Curls
Bring the knees back to table top position, with the band around the thighs, and knees pressing apart. Keeping the hands behind the head, come back into an ab curl, this time rotating to the RIGHT as you come up. Remember, keep the abs pulled in and don't let them pooch! Lower down to the center and repeat to the LEFT. Alternate side to side for 10 repetitions on each side.
15x
Leg Lowers
Place the band around the ankles, again, making sure it lays flat. Press against the band to open the legs hip distance apart, and extend the legs up to the sky. Place your hands behind your head, and lift into an ab curl (or keep your head down to modify). Lower the legs down to about 45 degrees, and then use the lower abs to pull the legs back up.
Booty Bridge
Place the band on the thighs, just above your knees. Lay on your back with your feet flat on the floor, hip distance apart, and your arms by your sides. With your heels in close towards your booty, press into the heels as you lift your hips up to make a straight line from your knees to your shoulders. At the top of the bridge makes sure the knees are NOT touching, this will work the outer thighs. Lower down and repeat, making sure the knees never touch. THEN, hold at the top and PULSE up for 10 counts!
15x
15x
Booty Bridge Burner
On your last booty bridge pulse, hold at the top, still making sure the knees aren't touching. Without changing the position of your feet, slightly open your knees a few inches further apart, squeezing the booty and outer thighs. With control bring the knees back in, but don't let them touch! Repeat 15 times, never letting those knees touch!
15x
15x
Clam Shell
Keeping the band around your thighs, lay on your LEFT side, resting your head on your bottom hand or arm. Slightly bend the knees to keep the hips, knees, and feet stacked. Keeping your abs tight, rotate at your hip socket to open the RIGHT (top) knee a few inches, but keeping the feet together. With control lower back down and repeat. Make sure to do the LEFT side after.
15x
BooTy Kicks
Come onto allfours on your mat and place the resistance band around the tops on your feet and your aches. Flex your RIGHT foot and slightly shift your weight into your left side. Engage your abs as your kick your RIGHT heel up towards the sky. With control lower the knee back down and repeat without allowing weight into the right side. REPEAT on the left once all repetitions are finish with the right.
