3 Ways To Tone Your Legs With A Resistance Band

Just like weights at the gym, bands come in a bunch of different resistance levels, so pick a resistance that challenges your body. Try these 3 exercises to strengthen your legs, and use the band to assist and resist your movement. Do each exercise 10 times, 3 days a week, to see results.

Glute Kickback 

Kneeling on all fours, hold your band in your hands and place the middle of the band around the bottom centre of your right foot. Keep your arms planted on the floor as you kick your leg back, and then resist it back to starting position. (You should feel your hamstrings and backside working.) Be sure to maintain a strong core and a flat, neutral back. Switch sides.

Lower Lift

Lying on your back, hold onto your band with both hands and place the middle of the band around the bottom of your left foot. Straighten your leg to the ceiling, pull your core in, keep your shoulders down, and relax your neck. On an inhale lower the leg toward the ground (without hyperextending the knee), and then use your leg and core to guide the leg back up to starting position. Repeat on the right leg. 

Tabletop to 45 Degrees

Staying on your back, bend the knee of your lifted leg until it is over your hip in a tabletop position. Keep arms tucked in at your sides and reach the leg out straight. The lower the leg goes, the more you will feel it in your core; make sure you don't go too low, or you'll feel it in your back. If you need to make this move harder, choke in on your band to add resistance. Use control as you move up and down, out and in. Switch legs. 

Photographs courtesy of Chelsea Streifeneder.