Lower Body Strength and Flexibility Exercises with the Resistance Band

In the previous article we explored a few strength-building exercises for the lower body using the resistance bands. Here, we'll add onto our strength building routine and throw in a couple of flexibility sequences to lengthen the tight muscles of the lower body.

Add these to the rest of your routine. Try to perform at a minimum, a 10-20 minute full-body workout at least 3 to 4 times a week. This is all you need to build and maintain your musculature strength, flexibility, and endurance.

Remember that once your routine becomes too easy you need to graduate to a band with greater resistance.

For these next three exercises, you'll need a sturdy chair to hold onto for balance and a looped resistance band. You can purchase a resistance band that is a full circle or tie a flat resistance band together to create your loop for these next few exercises.

Exercise: Leg Abduction

• Step both feet inside your loop and position it around your ankles.
• Stand behind a chair and place one or both hands on the chair to steady yourself.
• Maintain a straight spine by pulling in the abdominals.
• Stand with the feet and legs parallel and wide enough that there is tension on the band.
• Shift your body weight towards your support leg and lighten the weight on the leg you will be moving.
• Keep the knee of the supporting leg softly bent throughout the exercise.
• Exhale and press (abduct) your working leg away from your support leg. This will stretch the band. Keep the hips and shoulders still as you abduct.
• Inhale and slowly return the leg to the starting position.
• Do 4-8 reps

ADD ON

• Exhale and press (abduct) your working leg away from your support leg.
• Start small pulses cycling the breath (Taking the breath in and out as needed while you pulse the leg)
• Do 10-12 pulses on each side.

Exercise: Hamstring Curl

• Step inside the loop with both feet positioning the loop around the ankles.
• Stand behind a high back chair with both hands on for balance.
• Shift your weight onto one leg keeping good posture and contracted abdominals.
• Stand with the feet and legs parallel and one foot behind the other. Make sure there is space between the legs as if the feet are on railroad tracks not one behind the other.
• Shift the weight onto your front, support leg. Keep the knee of this support leg soft throughout the whole exercise.
• With the knees aligned and the foot flexed, exhale, contract the hamstring of the back leg and bring the back foot up to the behind.
• Inhale and slowly return to the starting position .
• Do 6-8 on each side.

ADD ON

• Exhale and bring the back foot up to the behind.
• Start small pulses cycling the breath (Taking the breath in and out as needed while you pulse the leg)
• Do 10-12 pulses on each side.

Exercise: Leg Adduction

• Step both feet inside your loop and position it around your ankles.
• Stand behind a chair with one side of the body facing the back of the chair. Your working (moving) leg will be the closest to the chair.
• Place your closest hand onto the chair for balance and stabilization.
• Start with the feet and legs parallel with tension on the band.
• Keep the hips and shoulders square to the front throughout the exercise.
• Your knee of the outside supporting leg should be soft throughout the exercise.
• Exhale and cross your inside leg (the one closest to the chair) across or towards the outside leg
• Inhale and return it back to the starting position
• Do 6-8 reps

ADD ON

• Exhale and cross your inside leg towards or across the outside leg.
• Start small pulses cycling the breath.
• Do 10-12 pulses on each side.

Exercise: Quadricep and Hamstring Stretch

• Stand behind the chair with the left side of the body facing the chair.
• Hold onto the back of the chair with the left hand for balance.
• Keep an upright posture with deep abdominal engagement throughout the stretches.
• Loop the resistance band around the right ankle.
• Bend the right knee bringing the heel to the behind and hold tightly onto the band with the right hand.
• Bring the right hip forward as the right knee presses back.
• Hold and cycle the breath.
• After 20 to 30 seconds bring the right knee into the chest.
• Holding tightly onto the resistance band, lengthen the right leg to the front to stretch the hamstring.
• Try to bring the foot, knee and hip into alignment.
• For a deeper stretch, keep the leg (and the spine) straight as you bring the foot above the hip.
• Hold for 20 to 30 seconds and change sides.

Join us next time for Pre- and Post-Natal Pilates!!