Your glutes are actually the muscle groups in your buttocks area that include the gluteus maximus, gluteus medius, and gluteus minimus. You may want to strengthen these muscles for athletic reasons. Or you may be interested in toning these muscles simply for appearance. One way to accomplish these goals is through regular exercises with the use of resistance bands, also known as exercise cords.
Elastic Band Kickbacks
For elastic band kickbacks, stand on your resistance band and hold each end with your hands. Make sure the band is tight and under the arch of your feet. Slowly extend your left leg backward and outward about 12 inches out, at around a 45-degree angle, and with the band still under your foot. Your leg should be extending with the tension of the band. Hold this position and then return to the starting position. Repeat the exercise several times on this leg and then switch and do the same routine with the right leg.
Standing Hip Abduction
For the standing hip abduction, anchor one end of your resistance band to something sturdy like a pole or heavy piece of furniture. Then attach the end of the band to your ankle that is furthest away from the anchor point. Stand with your legs about shoulder width apart and knees slightly bent. Slowly lift the leg that is attached to the band upward about 1 to 2 inches off of the floor. Balance your weight on the other leg as you hold this position. Hold onto a table or chair if needed. Repeat the movement of your leg up and down several times in a row. Then turn around and switch legs and perform the exercise again.
Bird Dog
The bird dog requires you to get down on the floor on all fours. Your shoulders should be over your hands and your hips should be above your knees. Wrap your resistance band around your left foot while holding both ends with each hand. Extend your left foot upward as far as you can with the resistance from the band. Hold for a second and then slowly return. Be sure you keep your right knee firmly on the floor. Repeat 10 to 15 times. Then switch to the right foot and perform the exercise again.
Clam Shells
For the clam shell exercise, lie on the floor, on your side, with your knees bent and out in front of you. Wrap your resistance band around your thighs and tie it at the ends. With your feet touching, raise your top knee upward, opening your legs as far as possible. You should feel tension from the resistance band. If not, make it tighter. Hold the position for a second or two and then lower again. Repeat the exercise 10 to 15 times. Then turn around and perform the exercise again with the other knee on top.
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