Finding Time for Fitness in a Busy Life

Abs and Booty Resistance Bands Workout

Abs and Booty Resistance Bands Workout

Getting fit after kids

After having two children, I needed to get my core back to what it was. What I really needed to do was to change up my workout! Seems like all I was doing sit ups and crunches! And like me tell you, I wasn’t getting very far!! I wanted to make sure my booty looked good as well! I mean, can’t have good abs and not have a good booty! So I started to look for ways to modify my workouts without weights. As great as weights are, sometimes its fun to change things up.

As a result, I can across some resistance bands. Resistance bands are great for abs and booty muscles! They add resistance to the muscles to enhance muscle endurance and strength. Resistance bands can also help with joint stabilization! Bonus!! Most of all, resistance bands are super easy to travel with because they are so small and compact!

 

Abs and Booty Resistance Bands Workout

This workout is 30 minutes of abs and booty exercises that may seem easy but after the first set, you will be feeling the burn! 3 sets of 14 exercises, 10-12 reps each exercise and each side and your abs and booty will be on fire!

 

Most noteworthy, you will be dripping in sweat by the end of it!! This workout is intense while it feels so great! Because you are working the larger muscles in your body, you are using more energy. And if you are like me, more energy is more sweat! Since you will be sweating, don’t forget your water!

 

So, grab your tubal resistance bands and come work your abs and booty with me!

If you don’t have tubal resistance bands, no problem. Because you can definitely do this workout without them. Resistance bands give this workout an added resistance which will make your muscles work hard and gain endurance and stabilization!

 

If you are looking to buy some resistance bands there are different types available. The ones I used in this workout are Victorem and these are made from latex. If you are looking for fabric bands, check out KCM Athletics!

 

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Exercises Step by Step

Lateral Walk

  1. First, start with tension in band  around ankles and feet about hip width apart
  2. Then squat down
  3. Next, walk left foot out to left
  4. Then, bring right foot towards the left
  5. Repeat with other foot

Squat with Side Leg Lift

  1. First, start feet about hip width apart and tension in band around ankles
  2. Then squat down
  3. While standing lift left leg to side
  4. Try to keep hips forward
  5. Then repeat with other side

Forward and Backward walk

  1. First, start feet hip width apart and tension in band around ankles
  2. Then squat down
  3. Next, walk left foot forward
  4. Then, bring right foot to left foot, still hip width apart
  5. Next, walk right foot forward
  6. Bring left foot to right foot
  7. Repeat

Curtsy Lunge

  1. First, start feet hip width apart and tension in band above knees
  2. Then bring left foot behind and to the side of right leg
  3. Try to keep hips forward facing
  4. Then squat down
  5. Next bring left foot back next to right foot
  6. Repeat other side

Bird Dog Crunch

  1. First, start in table top position, hands directly under shoulders and knees directly under hips
  2. Then reach left arm forward
  3. Next reach right leg straight behind
  4. Then crunch left arm an right leg into chest
  5. Return to table top
  6. Repeat with other side

Fire hydrant

  1. First, start in table top position and band just below the knees
  2. Then lift left leg, keeping ankle and knee at the same level, squeeze booty
  3. Next bring left leg back down
  4. Repeat on other side

Plank with kickback

  1. First, start in plank position, hands directly under shoulders and band just below the knees
  2. Then lift left leg straight up, squeeze booty
  3. Next lower left leg
  4. Then repeat other side

Plank rolls

  1. First, start in plank position
  2. Next rotate left hip to the left side, keeping upper body in position
  3. Then back to plank position
  4. Repeat other side

Side plank with hip drop

  1. First, start in side plank position, keeping elbow under shoulder
  2. Then slowly drop hip down while keeping upper body in position
  3. Next lift hip back up into side plank position
  4. Rotate to other side and repeat

Glute bridge

  1. First, start on back with knees bent and foot close to your booty and band just above the knees
  2. Then lift hips up straight
  3. Try to keep weight in heels, squeeze booty
  4. Then lower hips back down
  5. Repeat

Reverse Crunches

  1. First start on back with knees up at 90 degree angle
  2. Then lift hips and bring knees toward chest
  3. Next bring hips back down to ground
  4. Repeat

V-ups

  1. First, start completely laying on the ground with arms above head
  2. Then using core lift legs and upper body of the ground into a V
  3. Next, slowly lower back down
  4. Repeat

Knee-to-elbow Crunches

  1. First start with back on ground, knees up in a 90 degree angle  and band right above the knees
  2. Then lift shoulders off the ground with hands behind head
  3. Try not to pull on head and neck
  4. Next, twist your left elbow towards your right knee
  5. Back down to neutral
  6. Repeat other side

Hundreds

  1. First, start with whole body on the ground
  2. Then lift legs and shoulders/head off the ground
  3. Next, pulse arms up and down as you take small breaths
  4. Repeat

 

After you try this exercise, let me know what you think of it!! Also, don’t for get to warm up and cool down! Check out my warm up and cool down, if you don’t have one of your own.

 

 

 

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