(that’s a mouthful, eh?)
The resistance band loop is one of my favorite barre tools. It looks so innocent, but it BURNs.
It’s an awesome way to target your outer thighs (abductor muscles) and your glute medius. I also like that similar to other types of resistance bands, there are varying levels of difficulty. Once something starts to feel too easy, you can widen your stance to increase the resistance, or switch to a thicker band.
Here are some of my favorite resistance band loop exercises. Some extra benefits of this tool:
they’re inexpensive (a pack of 3 is $12)
and they travel well! Stash one in your suitcase for your next trip 🙂
Hope you enjoy the circuit!
1) Make sure your body is a nice straight line. Engage your core and relax through your hips, so they’re not tilting forward or back. Come up onto your highest point on your toes and sink your hips low into a squat. Try to keep your heels glued together. For full range, go nice and slow, and tiny pulses and hold at your lowest point.
2) Flat back, tight core, and feet right underneath your hips. Keep your hips parallel to the floor as you stamp your foot up towards the ceiling. Really engage your glutes to lift your leg.
3) Extend your leg and point your toe as much as possible. As you lift your leg and tap the floor, keep your core tight and hips stable.
4) Squeeze through your glutes to lift your hips. For more of a challenge, transfer your weight into your heels and really try to pull the band apart.
5) Lift up through your chest, and flex your foot as your lift and gently lower.
More uses for a resistance band loop:
-Put your feet in the straps, and come into a boat position. Hold the strap with one hand and row it back, holding your boat pose. (Row the boat!)
-Abs: place your feet in the straps and come down onto your back, in a supine position. Engage your abs to lift your head and shoulders off the floor and press your feet out as low as they can go. Inhale to bend your knees into your chest before repeating.
-Bicep curl: step on the strap with one foot and use the same hand to hold the loop and bicep curl
-Reverse fly: hold each end of the loop and try to open the band as wide as possible. Inhale to bring your hands back together and repeat.
-Tricep extension: hold the loop over your head with one hand, and let the loop hang back behind your neck. Reach around your back to grab the other end of the loop with your opposite hand. Engage your triceps and exhale to straighten the band up over head, extending your arm as much as possible. Inhale to bend the arm and repeat.
-Side walks for the gluteus medius. Place the loop above your ankles and take a large side step. Take a small step in with the other foot and keep walking, alternating between a big step and a tiny step. Repeat back the other way.
-Clamshell: come onto your side and glue your feet together. Exhale and open through your hips to bring your knees apart. Try full range, tiny pulses at the top and hold:
Do you use the resistance band loop, or resistance bands at all in your training?