Resistance Band Exercises – Your Way To Perfectly Shaped Legs

April 28, 2012 by  
Filed under Resistance Training

We can all appreciate the beauty of toned, sexy, shapely legs. On the beach or a club, aside from the proverbially attractive six-pack, a pair of fit and visually appealing legs is sure to be a sure head-turner.

But aside from the fact that it’s physically attractive, it’s also important to have strong legs that can support your daily and seemingly mundane yet vital activities, like walking, running, and standing, among others. Resistance band exercises can take you one step closer to achieving this goal.

Workouts with resistance bands have become widely popular in the fitness realm lately because aside from the apparent convenience, affordability, and portability of the bands, it has proven to be a great method for toning and strengthening muscles.

While there are many choices in terms of specific leg exercises that can be done using the bands, the following paragraphs will highlight a few, which are considered the most complete because they work out most, if not all, leg muscle groups.

Squat Press. This routine will work your thighs, hamstrings, and your lower gluteal muscles. To do them, start by standing on the band with your feet hip-width apart and your arms on your sides holding the ends of the tube. Inhale and squat as if you were sitting on a chair. As you move to this position, extend your arms forward. Next, move from the squat back into a standing position while straightening your arms over your head. At this point, squeeze your shoulders, contracting your muscles. Lower your arms to its initial form to conclude one rep.

Eversion. In this exercise you will need to tie your resistance band in a knot so that it creates a circle. Loop the band around a secure table leg then sit on the floor with the side of your foot on the inside portion of the band. Pull your ankle away from the midline of your body as far as you can but still keep your knee and shin steady. Resist the movement back towards the midline of your body and hold it for at least 16 counts. Bring your ankle back to where you feel no resistance from the band to complete one rep.

The eversion strengthens your lower legs, mainly your calves and ankles.

Double Leg Drop. The double leg drop is one of the resistance band exercises that will really shape the entirety of your legs. Start by lying on your back. You should place the resistance band around the balls of your feet and extend your legs up towards the ceiling. Each end of the band should be in your hands and your arms need to be extended to the sides as well. Turn your legs out, bringing your heels together but toes apart. Roll your head and shoulders up with your arms hovering a few inches off the floor with your fingers pointing towards the front of the room. Lower your legs away from your torso. It is at this point of the routine that the maximum resistance from the bands should be felt. After holding the position, lift your legs back to the starting point. Do 10 reps.

Lying Side Kicks. Another great exercise, you start by lying on your left side, supporting yourself upon your elbow with your left leg slightly bent. Your right leg should also be at an angle. Loop one end of the band around your right foot and pull the rest of it behind you and around your left shoulder, holding on to it with both hands to secure it. Push your right leg straight out, making sure to keep it parallel with your other leg. Hold for at least 8 counts then pull it back towards your body. Do 12 repetitions for each leg.

Resistance band exercises are a great way to tone and strengthen your legs. Just make sure to be consistent with the exercise and always take precautions so as not to injure yourself.

Resistance band exercises are a great way to keep in shape. For more tips on workouts you can do, information about its health and physical benefits and much more, visit

Raffy Chan is an exercise enthusiast and an expert in Website Design-Creation and Making Money Online.

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