Alec Kugler
When we’re busy, working out sometimes (just sometimes) doesn’t make it to the top of our priority list. But when are we not busy? We found Bec Donlan, personal trainer and Project by Equinox instructor, who came up with a routine for some serious head-to-toe toning using a single resistance band that fits in your Gucci bag, which means that wherever you find the time and space, you can squeeze in some training. Here, she shows us her favorite seven moves for strengthening and toning your abs and butt.
MOVE #1
CURTSY LUNGE
“This is a great bang-for-your-buck exercise, as it uses all parts of your glutes, abductors, and core as your body goes through the movement.
“Loop the band above your knees and stand tall. Step your right foot diagonally behind you, lowering your right knee until it almost touches the ground. Return to start and repeat on the opposite side for one rep. Do three sets of 15 reps.”
“Loop the band above your knees and stand tall. Step your right foot diagonally behind you, lowering your right knee until it almost touches the ground. Return to start and repeat on the opposite side for one rep. Do three sets of 15 reps.”
MOVE #2
SINGLE-LEG KICK-BACK
“This move puts those glutes and hamstrings to some serious work!
“Sit on the floor and place the band around your toes (as shown). Then, flip onto your hands and knees with hands under your shoulders and knees underneath hips, back flat and head down. Extend your right leg all the way back, kicking it into the air for one rep. Complete 15 reps on each side for three sets to feel that booty burn!”
“Sit on the floor and place the band around your toes (as shown). Then, flip onto your hands and knees with hands under your shoulders and knees underneath hips, back flat and head down. Extend your right leg all the way back, kicking it into the air for one rep. Complete 15 reps on each side for three sets to feel that booty burn!”
MOVE #3
SIDE STEPS
“This one really targets your medial glute. It is a great activation exercise by itself, going for a run or coupled with more moves in a circuit.
“Loop the booty band around your ankles (as shown). Stand with your feet together, upper body bent slightly forward at the hips. Step out to the left, then back to the right. Try to drag your toe on the floor as you move from side to side. Do 20 steps back and forth in each direction, three times, and that should set that bad boy on fire.”
“Loop the booty band around your ankles (as shown). Stand with your feet together, upper body bent slightly forward at the hips. Step out to the left, then back to the right. Try to drag your toe on the floor as you move from side to side. Do 20 steps back and forth in each direction, three times, and that should set that bad boy on fire.”
MOVE #4
BANDED POP SQUATS
“Pop squats are a great way to add a little metabolic burst into your circuit. These will seriously get that heart rate up while working your entire lower body and core!
“Start with a booty band around your ankles and feet together, jump out into a squat, and touch the ground with your right hand. Repeat again and alternate hands for a total of 15-20 reps.”
Tip: “Remember to keep your head up, core tight, and try and get that butt down low!
“Complete three sets.”
“Start with a booty band around your ankles and feet together, jump out into a squat, and touch the ground with your right hand. Repeat again and alternate hands for a total of 15-20 reps.”
Tip: “Remember to keep your head up, core tight, and try and get that butt down low!
“Complete three sets.”
MOVE #5
BAND ROW
“Let’s get that upper body working, too! Rows are great for posture, working your back and rear delts.
“Stand up nice and straight; split your stance (one leg forward, one leg back). Extend your left arm in front of you, lock out your wrist, and loop the booty band around your thumb. Hold on to the other end of the booty band with your right hand and pull back (think of a bow-and-arrow type motion) so your hand meets your shoulder, squeezing your shoulder blades together at the end of the movement. Repeat 15 times on each side for three sets.”
“Stand up nice and straight; split your stance (one leg forward, one leg back). Extend your left arm in front of you, lock out your wrist, and loop the booty band around your thumb. Hold on to the other end of the booty band with your right hand and pull back (think of a bow-and-arrow type motion) so your hand meets your shoulder, squeezing your shoulder blades together at the end of the movement. Repeat 15 times on each side for three sets.”
MOVE #6
BANDED BICYCLES
“Up the ante on your ab game with this one, working your entire core with a serious oblique focus.
“Lying down on your back, place the booty band around the middle of your feet. Start with your legs in a tabletop position with your hands at either side of your head, elbows bent. Bring one knee into your chest as you drive the other leg out, keeping the band under tension at all times. As you do this, bring your opposite elbow to your knee, twisting your upper body.
“Alternate and repeat this for 45 seconds, and those abs should be feeling the burn!”
“Lying down on your back, place the booty band around the middle of your feet. Start with your legs in a tabletop position with your hands at either side of your head, elbows bent. Bring one knee into your chest as you drive the other leg out, keeping the band under tension at all times. As you do this, bring your opposite elbow to your knee, twisting your upper body.
“Alternate and repeat this for 45 seconds, and those abs should be feeling the burn!”
MOVE #7
BANDED TEAPOTS
“This is one of my favorites and a killer oblique workout.
“Stand up nice and tall, left foot facing forward, right foot pointing out to the side. Take the band into your right hand and loop the band around your right foot. Bring your left hand to your left ear, and start bending in a teapot motion all the way to the left and back to the right. Repeat 20 times on each side, three times.”
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“Stand up nice and tall, left foot facing forward, right foot pointing out to the side. Take the band into your right hand and loop the band around your right foot. Bring your left hand to your left ear, and start bending in a teapot motion all the way to the left and back to the right. Repeat 20 times on each side, three times.”
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