Get moving - Resistance Bands Guideline

AIM HIGH, DREAM BIG & STAY ACTIVE!

Our aim is to inspire and motivate women around the world to an active lifestyle. We have put together our best resistance band exercises for you, focusing on core, legs and glutes. You can do them wherever, whenever and how often you want. Our resistance bands comes in three different strengths; light, medium and heavy. Always listen to your body and choose resistance band strength based on how your body feels today. Only do as many exercises and repetitions as you body can handle. Let’s have fun and get moving!

WALKING SQUATS
Stand with your feet shoulder-width apart and toes slightly pointing outwards. Feel the strength in your legs by pressing them into the resistance band. Bend your knees and lower your butt into a half squat position. Step one foot to the side and let the other follow. Repeat from side to side while maintaining your half squat and keeping up the power in both of your legs.


SQUATS
Stand with your feet shoulder-width apart and toes slightly pointing outwards. Feel the power in your thighs by pressing them into the resistance band. Bend your knees and lower your butt into a squat position until your thighs are parallel to the ground. Press into your feet to come back up maintaining the activation in your thighs at all times to build your strength.




SQUAT JUMPS
Stand with your feet shoulder-width apart and toes slightly pointing outwards. Feel the strength in your legs by pressing them into the resistance band. Bend your knees and lower your butt into a squat position until your thighs are parallel to the ground. Now power up your legs by pressing your feet into the ground and jumping up. Land on both feet and repeat.




SQUAT KICKBACKS
Stand shoulder-width apart and toes slightly pointing outwards. Feel the power in your thighs by pressing them into the resistance band. Bend your knees and lower your butt into a squat position until your thighs are parallel to the ground. As you come up kick one leg back and try to tighten your glute muscle for a super strong butt. Bring that leg back to your starting position, squat down, then kick back the other leg.




SQUAT SIDEKICKS
Stand shoulder-width apart and toes slightly pointing outwards. Feel the power in your thighs by pressing them into the resistance band. Bend your knees and lower your butt into a squat position until your thighs are parallel to the ground. As you come up kick one leg to the side and try to tighten both of your glutes. Bring that leg back to your starting position, squat down, then kick the other leg to the side.




STANDING SIDEKICKS
Stand with your feet shoulder-width apart and knees slightly bent. Protect your lower back by drawing your tailbone under. Hands can rest on your hips. Lift one leg to the side working your thigh against the resistance of your band. Bring the leg back to your starting position. Repeat the same leg or alternate sides.




STANDING KICKBACKS
Stand with your feet shoulder-width apart and knees slightly bent. Protect your lower back by drawing your tailbone under. Hands can rest on your hips. Lift one leg to the back working your thigh against the resistance of your band. Try to tighten your glute muscle when the leg is lifted and then bring it back to your starting position. Repeat same leg or alternate sides.




BRIDGE
Lie with your knees bent and your feet hip-width apart. Let your arms rest beside you with palms facing down. Ensure your lower back grounds into the floor and you can feel your core muscles slightly activated. As you press into your feet and push your knees forward, lift your hips off the floor. Feel the strength in your glutes here as you push your hips up as high as you can. Slowly lower your back and hips down to your starting position.




SINGLE LEG BRIDGE
Lie with your knees bent and your feet hip-width apart. Ensure your lower back grounds into the floor and you can feel your core muscles slightly activated. Lift one foot off and extend that leg forward on a diagonal. Now press into your standing foot and lift your hips off the floor. Feel the strength in your glutes pushing your hips up as high as you can. Keep your hips even and focus on working the glutes. Swap legs after a few repetitions.




BRIDGE WITH BUTTERFLY
Lie down with your knees bent and your feet hip-width apart. Ensure your lower back grounds into the floor and you can feel your core muscles slightly activated. As you press into your feet and push your knees forward, lift your hips off the floor. Feel the strength in your glutes here as you push your hips up as high as you can. Keep your hips lifted and when you are ready push your knees away from one another into your band. Bring the knees back to center and repeat while maintaining the power in your legs.




SIDE LYING CLAM
Lie down on your side with knees slightly bent and to the front of you. Keep your feet together as you lift the upper knee and bring it down again. Feel your outer thigh and glute muscle activating. Repeat and change sides.




PLANK JACKS
Come into your plank position placing elbows underneath your shoulders and feet slightly separated. Press your belly button up towards your spine to engage your abdominal muscles. Then draw your thighs together to activate your glutes. When you are ready jump your feet wide while keeping your body stable. Hold strong in your upper body to jump feet back together.




BICYCLE CRUNCHES
Lie on your back and bend your knees to 90°. Ground your lower back into the floor and take both hands behind your neck with elbows pointing to the sides. While pulling one knee to your opposite elbow extend the other leg straight forward on a diagonal. Switch from side to side and maintain the power in your abdominal muscles.




MOUNTAIN CLIMBERS
Come into a high plank position with the resistance band around your feet. Pull one knee to the opposite elbow and then step back to change legs. Feel the power in your core muscles as you move from side to side. You can speed it up for high intensity or work at a slower pace and still get the benefits!




SIDE PLANK WITH LEG LIFT
Lie down on your side. Bend your lower knee for a stronger support base. Place your elbow underneath your shoulder. Then lift your hips off the floor creating a straight line in your side body. If this feels stable, try to raise and lower the upper leg and feel how that activates your glute muscle even more.

 

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