A resistance band does exactly what the name suggests: it adds resistance to an exercise. This added resistance helps strengthen your muscles and pushes you to work a little bit harder. As resistance bands stretch, they create increased tension in your muscles and cause them to contract.

The more you stretch the band, the more intense the resistance gets, and the harder the exercise becomes. You can also create more resistance by holding the resistance band in a way increases tension.

Exercise bands are compact, lightweight and can be used in your home, office or hotel room. They are often used during physical rehabilitation sessions, as they allow the therapist to provide different levels of resistance in a variety of postures and motions that can be modified to suit your specific needs.

You can perform only a limited amount of movements with free weights or weight machines. Bands provide resistance to just about any motion, and can be especially helpful for athletes.

It’s definitely a super-toning secret weapon. Now that you’ve joined the band, here are a few lower-body resistance band moves. Do this travel-friendly workout a few times per week, or add the exercises to your regular training programme.

Hip Bridge – do 15 reps

How to:

  • Wrap the band above your knees.
  • Lie on your back and place your feet on the ground a few inches away from your butt.
  • Feet should be about hip-width apart.
  • Push through your feet and lift your hips to the sky until they align with the knees and shoulders, and squeeze your glutes at the top.
  • Lower your butt down, pausing a few inches above the mat.
  • That’s 1 rep, do 15.

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Banded Clam Shell — do 15 reps on each side

How to:

  • Lie on your left side with your hips, knees, and ankles stacked on top of one another.
  • Bend your knees at a 90-degree angle and place the band around your legs just above the knees.
  • Keeping your feet together, rotate your right knee open, then slowly lower it back to the ground.
  • That’s 1 rep, do 15 then repeat on the opposite side.

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Fire Hydrant — do 15 reps on each side

How to:

  • Wrap the band just above your knees.
  • Start on all-fours, aligning your shoulders over your wrists and your knees directly underneath your hips while keeping your spine long and neutral.
  • Lift your right knee to the right while keeping the rest of your body still, then lower it back to the ground with control.
  • That’s 1 rep, do 15 then repeat on the opposite side.

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Push-Up To Plank Jack — do 10 reps

How to:

  • Wrap the band around your ankles then move into a high plank position.
  • Bend your elbows and lower your torso to the floor to do one push-up.
  • Push your through palms to straighten your arms and return to a high plank position.
  • Now jump your legs out to the sides and back in again while keeping your hips stable and facing the ground.
  • That’s 1 rep, do 10.

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Kneeling Leg Lift — do 10 reps on each side

How to:

  • Start kneeling with the band wrapped around both legs just above the knees.
  • Place your left hand on the ground while extending your right leg in a supported side plank.
  • This is your starting position.
  • Lift your right (top) leg up so that your foot comes off the ground.
  • Then lower it back to start allowing your toes to only tap the floor.
  • That’s 1 rep, do 10 then repeat on the opposite side.