Resistance bands, or exercise tubes, provide a challenging, strength-building workout. Bands are often used for upper-body training, but they can also be highly effective for the lower body. You can incorporate resistance bands into your regular lower-body workout for exercises that strengthen and tone your quadriceps, hamstrings and inner and outer thighs.
Hamstring Curl
This exercise strengthens the backs of the upper legs. First, you will need to find a sturdy, stationary object, such as a pole or weight machine, and then you will need a band with a cuff or handle that is large enough to wrap around your ankle. To prepare for the exercise, wrap the band around the stationary object on one end and then wrap the cuff or handle around your left ankle. You want to maintain good posture throughout the exercise, so stand up straight with your shoulders back, feet hip-width apart and abdominals contracted. To begin the exercise, slowly bend your left leg, kicking your foot behind you until your knee is at a 90-degree angle. Your upper thighs should remain parallel to each other; only your lower leg is moving as you bend your knee.
Breathing is important during resistance training. Be sure to exhale as you bend your knee and contract your hamstring muscle, and inhale as you slowly return to the starting position. For the best results, do 12 to 15 repetitions and then repeat with the other leg. Begin with just one set of the exercise and work up to doing two to three sets.
Lying Outer Thigh Exercise
Bands can be used to add resistance to floor exercises, and this one will work your outer thighs. To set up for the exercise, sit on the floor with your feet out in front of you. As you hold the handles of the band in each hand, drape the band around the arches of your feet. Next, slowly roll onto your back and extend your legs up into the air with your hips bent at a 90-degree angle. In this position, your band should run from one hand, over the arches of your feet to the other hand. You can adjust the position of your grip and allow a slight bend in your legs if you are uncomfortable. For the beginner position, hold the handles of the bands in close to your stomach, or for more resistance, cross handles in front of your body and hold each end with the opposite hand.
Your feet should be hip-width apart in the air, and there should be no slack on the band between your feet. To begin the exercise, press your legs out to the sides as you exhale. You should press to a point that is slightly uncomfortable but not painful. During this phase, you can hold the position for two to five seconds. The longer you hold, the more difficult it will be. If you want to make the exercise even more challenging, shorten the grip on your band. For best results from this exercise, aim to perform 12 to 15 repetitions of the full movement, hold your feet out and pulse slowly for 12 to 15 counts. When you finish pulsing, bring your legs back to the starting position and complete one to three sets of the exercise.
Standing Inner Thigh Exercise
This exercise works your inner thighs and requires a stationary, sturdy object, such as a pole or weight machine. After positioning yourself so that the object is on your right side, connect the band to the object at ankle level and wrap the cuff around your right ankle. You will perform this exercise in a staggered stance with your right foot slightly in front of your left. Your right foot should slowly be raised about 1 to 2 inches off the ground so that you are balancing on your left leg. If you have trouble with balance, place your hand on the wall or a sturdy object to steady you.
In this exercise, you will slowly move your right leg from its elevated position toward the left. It will cross the plane of your body as you squeeze your inner thigh. You will continue to move your leg toward the left until it becomes uncomfortable and you begin to feel your hips or back rotate out of alignment. You should stop the movement at this point and return your leg to the starting position. Perform 12 to 15 repetitions and then repeat the exercise on the other leg. It is ideal to begin with one set of the exercise and work up to completing two to three sets.
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