Working the outer thighs is great working the outer thighs but also the glutes. Learn how to use resistance bands to do outer thigh exercises from a certified personal fitness trainer in this exercise video.
Resistance bands under arch of feet
Lay on back
Feet in air
Legs straight out & in
Add pulses at end
Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.
Hi, I'm going to demonstrate how to do outer thigh work using exercise tubing. A yellow band is going to be your light resistance, a green band is your medium resistance and red is your heavy resistance. So I'm going to try a green today. You're going to take the band, place it in the arch of your feet make sure that it's there and not in the ball of your feet. Take your body lay all the way down to your back. Make sure your shoulders are relaxed. You want the shoulders down the spine away from your ears. You want to grab onto the band with one hand. The opposite hand is just going to hold on the bottom where the handles are. The higher up you choke, the harder, the lower down, the easier. So find where you're comfortable here. Your heels are driving towards the ceiling, feet are flat. We're going to open out and then come back in. So what you want to look for when you're doing this is that you're not trying to go way out and in or you don't want to do too short. So find that comfortable medium. It's exhale and inhale. Just straight out and end. There's a slight bend in your knees but not too much. If you want to apply more resistance, choke up on the band with both hands and come straight out with it. If it's still too easy for you, try adding another band so that you have two bands as your resistance. We're going to try to do probably between 15 and 20 repetitions because 8 to 10 reps is not going to probably be enough on this one. You've got to get that muscle warmed-up to get it going and contracting. We're working glutes and outer thighs. Try to do reps to fatigue. And then add some little pulses at the end. So you're doing one to two inch moves. Keeping your legs out. Pause. You're going to feel a really strong burn in the glute. Take a break. Bring the knees into your chest and then come back up to your second set, repeat that. It's a slow controlled motion first and then add your pulses. This is going to really fire those fast twitch muscles and get those glutes burning for you. So take a break in between your sets and do reps to fatigue, that's what's going to get it the most. That's how we work the outer thighs and the glutes using exercise tubing.
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