Resistance bands are one of the pieces of equipment you can use to strength train. Unlike other modes, resistance bands provide tension for the muscles throughout a movement. Resistance bands are color coded -- each color indicates a certain level of resistance. Most dark color bands indicate heavy resistance while light color bands indicate light resistance. Ankle resistance bands are usually circular elastic bands that attach to your ankle. They are used to strengthen muscles of the lower body. Some ankle resistance bands have straps and Velcro for added comfort, while others do not. Adding ankle resistance band exercises to your strength training program challenges the muscles of the lower body in new ways and will help you attain a more toned appearance in your legs.
The monster walk strengthens the muscles of the abductors and glutes. Ensure that you’re in an area with a large amount of space. To perform the monster walk, attach the resistance band around both ankles. Take a wide step out to your left then step the right foot in. Keep taking wide steps to your left until you feel a burn in your left glute and hip. After you’ve completed the desired number of steps, take an equal number of steps to your right side. Keep your feet and legs wider than hip-distance apart the entire time.
Floor Hip Abductions
Floor hip abductions strengthen the adductor muscles of your hips. After attaching the resistance band to both ankles, lie on your side with your hips stacked one on top of the other and your head supported with your hand. Raise your top leg up sideways as far as the resistance band will stretch, then lower the leg. Repeat this lifting and lowering of your leg until you complete your desired number of repetitions. Switch sides and perform the exercise with the other leg. For an added burn, lift the leg up high and then pulse your leg up, making very small movements.
Floor Hip Adductions
Floor hip adductions strengthen your adductor muscles on the inside of your thigh. After attaching the resistance band to both ankles, lie on your side with your hips stacked one on top of the other. Place your top leg on the ground and slightly behind your front leg. Lift your bottom leg up and high as the resistance band will allow, then lower your leg toward the ground without letting your leg come into full contact with the ground. Repeat this lifting and lowering of your leg until you complete the desired number of repetitions. Switch sides and perform hip adductions with the other leg.
- Strength Training Anatomy 2nd edition; Frederic Delavier
- ACE Fitness: Whole Body Exercise Band Workout