How to Use Resistance Bands for the Butt, Waist & Hips

You've probably seen people using resistance bands to crank out biceps or triceps curls, but the equipment can also come in handy for working the hips, butt and abs. Since these simple bands are so portable and lightweight, you'll be able to use them to build muscle and strength even while you're on vacation or away on a business trip. In other words, the lack of a gym is no longer an excuse for not exercising and strengthening your lower body.

Things You'll Need

  • Carabiner
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Instructions

  1. Hips and Butt

    • 1

      Stand near a chair or wall and place one foot inside each loop of your resistance band. If your band does not have loops or handles, tie a loop on each end so you have a 1-foot hole on either side of the band.

    • 2

      Hold onto the wall or chair with one hand, tighten your core muscles and then extend the other leg outward from the body, stopping when your leg is at a 30- to 45-degree angle from the body. Lower the leg back down and then repeat the entire movement 12 to 15 times. This hip abduction exercise works the glutes and hips.

    • 3

      Turn around so the opposite hand is touching the wall or chair, and then repeat the hip abduction exercise with the opposite leg, performing a total of 12 to 15 repetitions.

    • 4

      Stay in the same position and lift your inside leg; cross it front of the other leg, performing a hip adduction exercise that you should feel in your inner thigh. Lower your leg back down and repeat the entire motion 12 to 15 times. Following that, turn so the opposite hand is on the chair or wall and repeat the exercise with the other leg.

    • 5

      Turn your body to face your chest toward the chair or wall. Position your feet a few inches apart, and then slowly raise one leg backward as high as you can. Slowly lower it back down; repeat this butt-lifting exercise 12 to 15 times with that leg. Then repeat the exercise with the other leg.

    Abdominals

    • 6

      Tie your band around a sturdy post, about chest-high. If your band has handles, hook a carabiner -- the kind rock climbers use -- around one of the handles and then hook the carabiner to a chest-high fence, tree limb or other sturdy fixture.

    • 7

      Hold onto the other end of the resistance band and move far enough away from the post so you create a slight amount of tension on the band. Grasp the end of the band in both hands and fully extend your arms out in front of you at chest height.

    • 8

      Tighten your abdominals and move your arms to the side, away from the post as far as you can go, keeping your torso in the same position. Keeping your torso stable will create tension in your abdominal muscles, especially your obliques at the sides of your abdomen.

    • 9

      Return to the starting position slowly and carefully, and then repeat the exercise 12 to 15 times. Then turn to the opposite direction and repeat the exercise.

    • 10

      Remove the band from the post and take off any carabiner attached to the handles.