Exercises for buttocks and thighs
For one workout, select 10-12 exercises of your choice (you can distribute all exercises on different days). We perform exercises for 10-20 repetitions, beginners in one approach, advanced in 2-3 approaches.
1. Squat (elastic band on the hips)
2. Squat (elastic under the feet)
3. Jump squats
4. Squats with walking to the side
5. Walking in single file
7. Leading the leg to the side while standing
8. Leading the leg back while standing
9. Leading the leg back in the slope
10. Raising the legs forward
11. Squat + leg abduction
13. Steps in place
14. Jump to the side
15. Side lunge + swing to the side
16. Lunge + leg swing
17. Raising the legs on the side
18. Calf flexion with elastic band
19. Breeding legs with a shell on the side
20. Swing to the buttocks (elastic band on the hips)
21. Swing to the buttocks (elastic band on the feet)
Resistance Band Workout have several load levels depending on the hardness of the rubber: soft, medium, hard, very hard.
For the gifs, thanks to youtube channels: Natalia Pecak, Live Fit Girl, Pahla Bowers, Flex Active Sports, Fit Simplify, Baby Fit Gym and Instagram account mariaegiusti.