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3 Leg Workouts you can do with just a loop band

OWNER / ANDREA Published On: Jul 27, 2021

Is your lack of access to exercise equipment making you less motivated to sweat? Whether you’re traveling, or simply not ready to go back to the gym, loop bands are the perfect piece of equipment. Loop bands are resistance bands that you can loop around your thighs, and they can make all the difference in your workout. To help you incorporate this into your routine, we created a list of three leg workouts you can do with just a loop band. 

Clam Shells 

Clam shells are an effective workout to strengthen your glutes and obliques. Loop the resistance band around your thighs, lie on your side with your hips stacked and your legs at a 90 degree angle, press your feet together and engage your core. Push your top knee upwards, and release it back down, remaining slow and controlled. Repeat this motion for about 15 repetitions, or until you are unable to maintain proper form. 

Hip Bridges 

Glute bridges are the perfect exercise to get your glutes and hamstrings burning. Loop the resistance band around your thighs and lie on your back. Place your feet flat on the floor, engage your abs, and lift your glutes off the ground by pressing with your heals. Push your knees out against the resistance of the band to keep them in line with your shoulders and feet throughout the movement. Continue for about 15 repetitions. 

Lateral Band Steps 

Simply stepping to the side while wearing a loop band is the perfect exercise to strengthen your hip- abductor muscles and quads. Loop the resistance band around your thighs, and keep your thighs hip width apart. Slightly bend your knees, and step your right foot about 12 inches to your 

right, then bring the left foot back to hips- width distance. Repeat this movement, alternating directions, for about 15 repetitions.

3 Leg Workouts You Can Do With Just a Loop Band

OWNER / ANDREA Published On: Jul 27, 2021

Is your lack of access to exercise equipment making you less motivated to sweat? Whether you’re traveling, or simply not ready to go back to the gym, loop bands are the perfect piece of equipment. Loop bands are resistance bands that you can loop around your thighs, and they can make all the difference in your workout. To help you incorporate this into your routine, we created a list of three leg workouts you can do with just a loop band. 

Clam Shells 

Clam shells are an effective workout to strengthen your glutes and obliques. Loop the resistance band around your thighs, lie on your side with your hips stacked and your legs at a 90 degree angle, press your feet together and engage your core. Push your top knee upwards, and release it back down, remaining slow and controlled. Repeat this motion for about 15 repetitions, or until you are unable to maintain proper form. 

Hip Bridges 

Glute bridges are the perfect exercise to get your glutes and hamstrings burning. Loop the resistance band around your thighs and lie on your back. Place your feet flat on the floor, engage your abs, and lift your glutes off the ground by pressing with your heals. Push your knees out against the resistance of the band to keep them in line with your shoulders and feet throughout the movement. Continue for about 15 repetitions. 

Lateral Band Steps 

Simply stepping to the side while wearing a loop band is the perfect exercise to strengthen your hip- abductor muscles and quads. Loop the resistance band around your thighs, and keep your thighs hip width apart. Slightly bend your knees, and step your right foot about 12 inches to your right, then bring the left foot back to hips- width distance. Repeat this movement, alternating directions, for about 15 repetitions.

If you don’t own a loop band, you can purchase one at our online shop here!

Biggest Workout Trends of Summer 2021

OWNER / ANDREA Published On: Jul 12, 2021

After a year of at home workouts, getting out of the house feels better than ever. With endless options of ways to sweat, we’re here to help guide you on this summer’s biggest workout trends! 

Yoga and Meditation 

After a tough year, mental health is as important as ever. Focus on you this summer by taking time to be in touch with your body and mind through yoga and meditation. Practice this in an outdoor spot that makes you feel most at peace. 

Dance 

This summer is the perfect time to turn up the music and get your body moving. Dancing is a source of positivity, and an effective workout that is sure to bring you joy. Start your dance journey in a barre and dance fusion class at Elements! 

HIIT 

Want to enjoy the outdoors with friends and family that you may not have been able to spend time with this past year? High intensity interval workouts are the perfect opportunity to get outside and get after it. Whether you’re in a park, on the beach, or in your driveway, there’s always a space to get in your HIIT workout. 

Hybrid workouts 

A combination of workouts that target the full body is just what everyone needs to get moving this summer. These classes will keep you motivated and excited to sweat. Try a barre and dance fusion class at Elements for an exciting hybrid experience!

3 Simple Barre Moves You Can Do While Chilling on the Couch

OWNER / ANDREA Published On: Dec 07, 2020

3 Simple Barre Moves You Can Do While Chilling on the Couch

We’ve all been there: five hours deep into a new series, glued to the couch (except to get up for snacks, of course) and feeling absolutely no motivation to get up and get moving. Luckily, we’ve got 5 exercises you can do without leaving your comfy spot. So turn on Netflix, grab your popcorn, and get ready to feel the burn!

Clamshell

Lying on one side, point your knees down toward the floor and toes to the sky. Glue your heels together and open and close your legs, squeezing your glutes each time you open. Think about stacking your hips and engaging your core to stabilize your center as your legs move. This exercise sculpts the glutes.

Repeat 15 times (3-4 sets)

Back Dancing Walkouts

Lying on your back, plant your heels into the ground and draw your hips a few inches into the air. Walk your legs out away from the body four times, while keeping your booty up, then walk back in. The further out you walk your feet, the more you’ll feel your muscles contracting. This exercise strengthens your glutes and hamstrings.

Repeat 5 times (2-3 sets)

Scissor Kicks

Lying on your back, straighten one leg up toward the ceiling and hover the other just an inch off the couch. Hold for two counts before alternating legs. Think about drawing the navel to spine and knitting the ribs together, activating the entire core.

Repeat 10 times each side (2-3 sets)

How to Beat the Heat with Outdoor Workouts this Summer

OWNER / ANDREA Published On: Dec 07, 2020

Outdoor workouts are trending right now, and for good reason. With coronavirus still prevalent, working out outdoors allows for more distance between you and your buds and more fresh air circulation. Plus, in a lot of places, gyms and fitness studios are either completely closed or only open in a limited capacity.

While working out in the great outdoors is an awesome alternative, it comes with its own obstacles. Exercising is already hot and sweaty inside, how can you survive taking it outside? And what if it rains? Read on for tips on beating the heat with your summer workouts!

Drink Plenty of Water

The hotter it is, the more you sweat. The more you sweat, the more you need to drink water. Staying hydrated to avoid feeling tired and dizzy, two common side effects of dehydration. Not a huge fan of H20? Try adding fruit, like watermelon or strawberries, or swapping out still for sparkling water. Coconut water is another good option, as it has natural electrolytes.

Wear Sunscreen

Whether you’re outside for 30 minutes or 3 hours, be sure you slap on some sunscreen. Be sure to reapply at least every 2 hours, and right after you swim or sweat.

Find Some Shade

Try to workout near some shade, like a tree, so you can escape the sun if you’re feeling overheated. If you plan to workout outside often, or if you live somewhere with unpredictable weather, you might want to invest in a canopy tent that can easily be put up in case there’s any light rain, or it’s 115 degrees and you need a sun break.

Top 5 Tips to Get #TonedAF!

OWNER / ANDREA Published On: Dec 04, 2020

These are our top 5 tips to get fit and toned in a hurry at home!

1. Booty Booty Booty Rockin’ Everywhere:
Grab your red or green booty band, hit the mat, and throw your booty band around the thighs. Lay down on the mat with the legs in a parallel position and press the hips high, pulsing up and down, squeezing the glutes and the thighs. This exercise sculpts the booty and the legs.
Repeat 20 to 30 times (4 to 5 sets)

2. Sexy Shoulders:
Standing with the legs in parallel, holding 3 or 5 lb weights, pull the elbows into the waistline with the palms high, then press the arms out long at shoulder level and turn the palms down. This exercise sculpts the biceps, triceps and shoulders.
Repeat 10 times (2 to 3 sets)

3. Wickedly Sexy Waistline:
Holding the 3 or 5 lbs weights by your side with straight arms, bend side to side from the waistline, squeezing the obliques and the transverse abdominal wall. Try to reach the hands all the way down to the ankles. This exercise sculpts the core.
Repeat 20 times (2 to 3 sets)

4. Thigh Burner:
Placing the booty band around the thighs and standing with the legs parallel and slightly wider than the hips, bend the knees, taking the seat towards the back wall, drawing the arms high over the head. Pulse down one inch and up one inch. This exercise sculpts the thighs and booty.
Repeat for 30 to 60 seconds (4 to 5 sets)

5. 60 Second Plank:
While holding a forearm plank, do these three leg variations to ignite your core.

A. Alternating knee bends- hover your right knee just an inch off the ground, then switch to the left (20 seconds)

B. Hip Presses- press your hips high, like a downward dog, then bring them back to shoulder level (20 seconds)

C. Hip Twists- twist the hips from side to side trying to touch your hip to the mat (20 seconds)