10 Minutes to a Tight Butt | Fitbie
 

10 Minutes to a Tight Butt

mini band butt workout
Photos courtesy of SKLZ

Allow us to introduce you to your new favorite workout buddy: the resistance band. Resistance bands are lightweight, portable, affordable, and, best of all, provide a terrific way to tone your booty. Unlike weights, resistance bands create constant tension on muscles, therefore working more muscle fibers and burning more calories, says trainer Michael Cummings, a SKLZ performance trainer. 

Get started with this six-week program created by Cummings. The 10-minute, four-exercise routine will always be the same, but the resistance of the bands you use will increase as you get stronger, he explains. You’ll just need a set of three SKLZ mini bands (light, medium, and heavy resistance) and a little space. Cummings suggests the light band for weeks one and two, a medium band for weeks three and four, and a combination of light and medium bands or the heavy band on weeks five and six. One tip to keep in mind as you perform these moves: Keep tension on the resistance band at all time, and don’t let your feet come together when you’re wearing the bands around your legs.

Mini Band Squat
SKLZ Mini Band Squat

1. Stand with a mini band looped around your knees and ankles. (You can also use just one band around knees or ankles.) Keep your arms at your sides, feet shoulder-width apart, chest up, and back flat. 
2. Initiating movement with your hips, squat back and down until your thighs are parallel to the floor. You can extend your arms in front of you to sit back more comfortably. Stand up by pushing through your hips.

Reps: 20 Sets: 2

Mini Band Bent Knee Linear Walk (Forward/Backward)

SKLZ mini band bent knee linear walk
1. Stand in a squat position with feet shoulder width apart and a mini band looped around your knees and ankles. (Modify this move—or the two below—by using just one band around your knees or ankles.) Keep your chest up and back flat. Staying low, walk forward with your toes pointed forward. That’s one rep. After a full set up reps forward, walk backwards for the same number of reps. 

Reps: 20 Sets: 2

Mini Band Lateral Pillar Walk

SKLZ mini band lateral pillar walk

1. Stand with a mini band looped around your knees and ankles with feet slightly wider than hip width apart. Keep your chest and back flat. Moving to the right, push off the left leg and step laterally with the right foot. Bring the left foot back to the starting position. Continue reps on this side. Then, repeat on the other side.

Reps: 20 Sets: 2

Mini Band 3-Way Hip (Forward, Lateral, 45 Degrees)

SKLZ mini band 3 way hip

1. Stand with a mini band looped around your knees and ankles with your feet hip width apart. Place hands on your hips for stability. To start the three-step pattern, extend your left leg forward and tap the floor with your foot. Return to the starting position.
2. Extend your left leg to the side and tap the floor with your foot. Return to your starting position.
3. Extend your left leg and hip back at a 45-degree angle and let your toes touch the floor. Return to the starting position. This is one rep. 

Reps: 10 Sets: 2

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