EKFIT BANDS
Exercises
Seated Abductors
Start out sitting on the floor or a mat, your knees bent and legs out in front of you, feet hip width apart.
Open your knees, feeling the resistance band
working against you, then slowly close your knees
again with complete control, keeping your feet in
place on the floor.
Start out sitting on the floor or a mat, your knees bent and legs out in front of you, feet hip width apart.
Open your knees, feeling the resistance band
working against you, then slowly close your knees
again with complete control, keeping your feet in
place on the floor.
Exercise 1:
Banded Squat Pulses
Perform a regular squat, imaging you are sitting in a chair at the bottom. Hold there and pulse up and down before coming back up out of the squat.
Keep your chest up and core tight.
Perform a regular squat, imaging you are sitting in a chair at the bottom. Hold there and pulse up and down before coming back up out of the squat.
Keep your chest up and core tight.
Exercise 2:
Crossovers
Place a band on your thighs, just above your knees.
Position yourself on the floor on all fours so that your knees are directly under your hips, and your hands under your shoulders.
Extend one leg back behind you so it is at hip level.
Lower your back leg down to the ground. Lift back
up, and rotate to the other side.
Place a band on your thighs, just above your knees.
Position yourself on the floor on all fours so that your knees are directly under your hips, and your hands under your shoulders.
Extend one leg back behind you so it is at hip level.
Lower your back leg down to the ground. Lift back
up, and rotate to the other side.
Exercise 3:
Lying Side Leg Raises
This one will work out glutes, hips, and obliques.
Lie on your left side, supporting your head and neck
with your left hand, the left elbow on the floor
behind your head, in line with your spine. Your right
hand should be palm down on the floor under your
chest to help steady you.
Engage your abs and bring your left leg slightly in
front of your right, so the outside edge of your right
foot is now resting on the ground. Open and lift your
right leg to the ceiling, keeping your hips stacked.
Pause before lowering slowly and with control.
This one will work out glutes, hips, and obliques.
Lie on your left side, supporting your head and neck
with your left hand, the left elbow on the floor
behind your head, in line with your spine. Your right
hand should be palm down on the floor under your
chest to help steady you.
Engage your abs and bring your left leg slightly in
front of your right, so the outside edge of your right
foot is now resting on the ground. Open and lift your
right leg to the ceiling, keeping your hips stacked.
Pause before lowering slowly and with control.
Exercise 4:
Fire Hydrants
This one is sort of funny looking but don't be
fooled! It is highly effective. Start on your hands and
knees on a mat or the floor with your knees at hip
width and arms at shoulder width. Your forearms
should be straight out in front of you, palms down
and pressed against the floor.
Activate your core and, without moving your hips,
slightly rotate and raise your left thigh out to the left
side of your body until it is roughly parallel to the
floor, keeping a slight bend in the knee. Hinge from
the hip to lower slowly back down to the mat. Don't
let your hips drop.
This one is sort of funny looking but don't be
fooled! It is highly effective. Start on your hands and
knees on a mat or the floor with your knees at hip
width and arms at shoulder width. Your forearms
should be straight out in front of you, palms down
and pressed against the floor.
Activate your core and, without moving your hips,
slightly rotate and raise your left thigh out to the left
side of your body until it is roughly parallel to the
floor, keeping a slight bend in the knee. Hinge from
the hip to lower slowly back down to the mat. Don't
let your hips drop.
Exercise 5:
Froggies
Lying on your back, place your feet together,
ensuring that the bottom of your feet are placed
together.
Drive the hips up high, with knees out, in an
external rotation motion, squeezing your glutes at
the top of the movement.
side of your body until it is roughly parallel to the
floor, keeping a slight bend in the knee. Hinge from
the hip to lower slowly back down to the mat. Don't
let your hips drop.
Lying on your back, place your feet together,
ensuring that the bottom of your feet are placed
together.
Drive the hips up high, with knees out, in an
external rotation motion, squeezing your glutes at
the top of the movement.
side of your body until it is roughly parallel to the
floor, keeping a slight bend in the knee. Hinge from
the hip to lower slowly back down to the mat. Don't
let your hips drop.
Exercise 6:
Stone Runners
Lay on your back and place a resistance band
around your thighs, just above your knees. Raise
yourself up onto your palms so your body is off the
ground with your heels to the floor. Slowly bend your knee and bring one foot towards your upper body.
Return your foot back down to the ground and
repeat on the other side.
Lay on your back and place a resistance band
around your thighs, just above your knees. Raise
yourself up onto your palms so your body is off the
ground with your heels to the floor. Slowly bend your knee and bring one foot towards your upper body.
Return your foot back down to the ground and
repeat on the other side.
Exercise 7:
Step Squats
The added step motion here will really help to tone
your inner thighs. Keep a good rhythm going here.
Stand tall with your feet close together, your toes
pointing forward and your chest held high. Step your right foot well out to the side, and squat down low as soon as you plant your foot on the floor. Step your right foot back in to center as you drive firmly
through your heels to come back up. Now, repeat the movement on the left side. Continue alternating.
side of your body until it is roughly parallel to the
floor, keeping a slight bend in the knee. Hinge from
the hip to lower slowly back down to the mat. Don't
let your hips drop.
The added step motion here will really help to tone
your inner thighs. Keep a good rhythm going here.
Stand tall with your feet close together, your toes
pointing forward and your chest held high. Step your right foot well out to the side, and squat down low as soon as you plant your foot on the floor. Step your right foot back in to center as you drive firmly
through your heels to come back up. Now, repeat the movement on the left side. Continue alternating.
side of your body until it is roughly parallel to the
floor, keeping a slight bend in the knee. Hinge from
the hip to lower slowly back down to the mat. Don't
let your hips drop.
Exercise 8:
Lateral Step Jump Squat
Get into a low squat and step to one side, jump
squat, and step back out to the other side with the
oposite leg. Be sure to stay low in your squat to really feel the burn on this one!
side of your body until it is roughly parallel to the
floor, keeping a slight bend in the knee. Hinge from
the hip to lower slowly back down to the mat. Don't
let your hips drop.
Get into a low squat and step to one side, jump
squat, and step back out to the other side with the
oposite leg. Be sure to stay low in your squat to really feel the burn on this one!
side of your body until it is roughly parallel to the
floor, keeping a slight bend in the knee. Hinge from
the hip to lower slowly back down to the mat. Don't
let your hips drop.
Exercise 9:
Band Selter Squat and Kick
For this exercise, start with your feet shoulder-
width or slightly wider apart with your band around
your legs just above your knees. Squat down and
remember to keep your chest and head up.
As you push through your heels to come up, lift one
leg out to the side and squeeze those glutes before
releasing and repeating on the opposite side.
side of your body until it is roughly parallel to the
floor, keeping a slight bend in the knee. Hinge from
the hip to lower slowly back down to the mat. Don't
let your hips drop.
For this exercise, start with your feet shoulder-
width or slightly wider apart with your band around
your legs just above your knees. Squat down and
remember to keep your chest and head up.
As you push through your heels to come up, lift one
leg out to the side and squeeze those glutes before
releasing and repeating on the opposite side.
side of your body until it is roughly parallel to the
floor, keeping a slight bend in the knee. Hinge from
the hip to lower slowly back down to the mat. Don't
let your hips drop.
Exercise 10:
Side Lunge Holding Band
Hold a band between both hands and keep it pulled apart throughout this movement. While keeping tension on the band, step to the side and lower yourself into a side lunge. Keep your torso upright and focus on feeling your shoulders work. You're doing great!
side of your body until it is roughly parallel to the
floor, keeping a slight bend in the knee. Hinge from
the hip to lower slowly back down to the mat. Don't
let your hips drop.
Hold a band between both hands and keep it pulled apart throughout this movement. While keeping tension on the band, step to the side and lower yourself into a side lunge. Keep your torso upright and focus on feeling your shoulders work. You're doing great!
side of your body until it is roughly parallel to the
floor, keeping a slight bend in the knee. Hinge from
the hip to lower slowly back down to the mat. Don't
let your hips drop.
Exercise 11: