Resistance band exercises

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s_ossy

s_ossy

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Resistance band exercises

Anyone have any ideas for resistance band exercises to strengthen and tone thighs and hamstrings? Or any exercises without the need of gym equipment.
 
Re: Resistance band exercises

If you would like to strengthen and tone your hamstrings and quadriceps without equipment, you could load the muscles utilising squats and lunges.

Squats:

Good posture and alignment always!

Feet parallel, hip width apart.
Lower as if you are sitting; ground to knee remaining perpendicular to activate the hamstrings.
Lower with control until your knees are at 90 degrees; keeping trunk as upright as possible.

Warm up with single narrow squats alternated with single wide squats.

Then back to hip width -
Down to the count of four : Up to the count of four, twice.
Down in 2 : Up in 2, four times.
Singles [Down and Up in count of 1], eight times.
Down in 3 : Up in 1, four times.
Down in 1 : Up in 3, four times.
Bottom half (!) Down in 1 : half way up in 1. Keep low for 8.
Singles, eight times.
Down in 2 : Up in 2, four times.
Down in 4 : Up in 4, twice.

Do not stop, do not rest, keep good posture and the muscles loaded at all times.
Music helps [say] 130 bpm.

Lunges

The same as above; first on one leg, then the other.

Try it, if you find it easy [and you are using full range of movement ie going all the way down!] come back and I shall give you something else.
 
Re: Resistance band exercises

Liz Ward said:
If you would like to strengthen and tone your hamstrings and quadriceps without equipment, you could load the muscles utilising squats and lunges.

Squats:

Good posture and alignment always!

Feet parallel, hip width apart.
Lower as if you are sitting; ground to knee remaining perpendicular to activate the hamstrings.
Lower with control until your knees are at 90 degrees; keeping trunk as upright as possible.

Warm up with single narrow squats alternated with single wide squats.

Then back to hip width -
Down to the count of four : Up to the count of four, twice.
Down in 2 : Up in 2, four times.
Singles [Down and Up in count of 1], eight times.
Down in 3 : Up in 1, four times.
Down in 1 : Up in 3, four times.
Bottom half (!) Down in 1 : half way up in 1. Keep low for 8.
Singles, eight times.
Down in 2 : Up in 2, four times.
Down in 4 : Up in 4, twice.

Do not stop, do not rest, keep good posture and the muscles loaded at all times.
Music helps [say] 130 bpm.

Lunges

The same as above; first on one leg, then the other.

Try it, if you find it easy [and you are using full range of movement ie going all the way down!] come back and I shall give you something else.
Click to expand...

Another exercise that hurt lol. Thanks for all the tips Liz, making my routine a bit more strenous at the moment but all good!
 
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