3 Leg Workouts you can do with just a loop band

Elements Staff 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

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

Elements Staff Published On: Jul 27, 2021

Clam Shells

Hip Bridges

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!

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

Elements Staff 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)

Top 5 Tips to Get #TonedAF!

Elements Staff 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)