🍑 Butt Workout with Band for Girl
1️⃣ Squat pulses x 15
👉🏼 Keep the resistance tight on the bands by continually pressing the knees outwards and ensure you’re sitting back into the squat.
🍑 DR (diastasis recti/abdominal separation) & pregnancy friendly.
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2️⃣ Donkey kicks x 15 each side.
👉🏼 Ensure your hips stay nice & still. Have a look at how I position my band in this one to avoid the band from rolling.
🍑 For DR & pregnancy friendly option swap this for a standing reverse leg raise.
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3️⃣ Fire hydrants x 15 each side.
👉🏼 Ensure your hips stay nice & still. Have a look how my arms are positioned. Yes this one will work the core & upper body too.
🍑 For DR & pregnancy friendly option swap this for a standing side leg raise.
4️⃣ Bridges with knee openers x 15.
👉🏼 Keeping your hips in neutral pelvis position & drawing the belly button in towards your spine to avoid over arching of the lower back.
🍑 For DR & pregnancy friendly option complete these with upper back on a bench to keep elevated.
There are plenty of resistance bands on the market, you can usually pick them up from your local sports store. This way you might even be able to test one out as well. Keep your movements slow and controlled for optimum glute activation. If you’re finding a whole 15 reps too difficult to hold correct form, do as little as 6 perfectly and move onto the next side. You’re better to have a little rest than to move on with poor form.
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