Exercises For The Thighs Using Exercise Bands

Exercises for the Thighs Using Exercise Bands

Jun 30, 2010 | By Andrea Cespedes

Exercise bands offer a portable way to effectively develop muscular strength and endurance. Resistance tubing, which consists of round, 1/4-inch latex tubes with handles or flat strips of latex, is especially useful in targeting the muscles of the thighs. Work your way up to three sets of 20 repetitions of each exercise, recommends the American Council on Exercise.

Inner Thighs

The adductors are the muscles of the inner thighs that are hard to target with traditional free weights and machines. For this exercise, lie on your left side and stabilize yourself with your left forearm, keeping the elbow aligned under the shoulder, your legs extended and hips square. Lasso the arch of the right foot with a resistance band and lift the leg so that it is parallel to the floor and extends directly from the hip. Hold both ends of the band in the right hand. Draw your abdominals in to help you stabilize and press the right leg down to meet the left. Return the right leg to the starting position. Be sure to use your inner thighs to initiate the movements and resistance against the band.

Hamstrings

The hamstrings are at the back of the thighs. Resistance tubing offers a constant resistance that effectively targets these muscles. This exercise works best with the flat strip-type band. Tie the band to form a loop and place it around your ankles. Stand behind a chair or some other form of support and place your hands on it for balance. Draw your abdominals in and bend your right leg toward your buttocks, forming a 90-degree angle. Return to start and repeat for the desired number of reps, then switch legs. Some manufacturers market resistance tubes that are already formed into a loop, which would also be appropriate for this exercise.

Outer Thighs

Effectively target the outer thighs--the abductors--and hips using an exercise band. Hold a chair for balance, stand and position your looped exercise band around your ankles. Stand tall with your left side facing the chair and put your weight on the left leg. With your right foot flexed, lift the right leg out to the side, away from the chair, resisting the stretch of the tube. Return to start and complete the desired number of repetitions. Switch sides.