Exercise balls and thighs with elastic. We show you the best exercises

A good workout doesn't necessarily have to take a long time or require access to a gym. With exercise bands, you can easily complete a workout anywhere, whether you're at home, on vacation or in the gym. We have collected some of the best exercises you can do to train your balls and thighs.

Training elastic bands or resistance bands are elastic bands that are used to create resistance and activate the muscles. They are therefore perfect for activating and making contact with the muscles before a workout or as an aid throughout the workout. The training elastics come in three different strengths: light, medium and heavy. We also have a set of booty bands for those who want extra intensity!

Table of contents

• Training with elastic
• Training elastic gives better results
• Training elastic pack
• Training elastic exercises
• Torso
• Lower body

Training with elastic

Exercises with exercise bands have many advantages. By using elastic bands in your training, you can become stronger , activate the muscles and reduce the risk of injuries. Most of us do not have a gym at home, and many believe that it is necessary to get a good workout at home. This is completely wrong!

A good workout doesn't have to take a long time or require a lot of equipment. With training elastics, you can train whenever and wherever. They take up little space and are easy to take with you wherever you go. This allows you to complete a good workout, regardless of where you are.

Check out this short video for some simple tips on how to use exercise bands to train your lower body. Perform all the exercises 3-4 times with 10-30 repetitions of each. Have fun!

Training elastics give better results

Training elastics are easy to take with you in your bag or suitcase, and many see it as a worse alternative to traditional strength training - but it's not like that! Training elastics can improve training results by increasing muscle activation, increasing resistance in traditional exercises and preventing injuries. They can also be used for rehabilitation after injuries, so there are many advantages to them.

Exercise bands also give beginners a good opportunity to make exercises easier to perform, such as pull-ups and dips. In the same way, the experienced users help to take the training a step further through varying resistance and changing muscle use.

Training elastic pack

An elastic training band is the perfect accessory for training. The training elastics come in three fresh colours, with three different strengths:

• Easy
• Medium
• Heavy

The different resistance levels allow you to start easy and then gradually increase as you get stronger. The elastics can be used before a workout to make contact with the muscle group to be activated, or alone for a "full body workout with minibands".

#1 Squat with side roast

• Place the training elastic over the knees
• Stand with your feet shoulder-width apart
• Take a step to the side and complete a squat
• Stand up and return to the starting position. Repeat

#2 Lung

• Place the training elastic over the knees
• Place one leg in front of the body and the other behind
• Lower the back knee down towards the floor and achieve a 90 degree angle
• Stand up and repeat with the other leg

#3 Hip thrust

• Place the training elastic over the knees
• The exercise can be performed on the floor or as shown in the video
• Lift the hip up and achieve a straight line with the body. Tighten the balls and hold for a few seconds at the top before lowering back down
• Repeat

#4 Donkey kick

This exercise trains both the balls and the lower back.

Procedure:

• Stand on all fours with your knees and palms on the floor pointing straight ahead.
• Place the elastic under the knee to keep it in place during the exercise.
• Stabilize the upper body and keep the angle of the right leg as you bring the heel towards the ceiling.
• Hold the leg in the top position for a few seconds before returning to the starting position.
• Repeat for the desired number of repetitions and then switch legs.

#5 Lying leg lift

This exercise trains the outer hip muscles.

Procedure:

• Fasten the elastic around both legs, below the knees and lie on your side.
• Lift the top leg straight up while maintaining a straight position.
• Then lower the leg back down in a controlled manner.
• Maintain a steady rhythm and switch sides when you have completed the desired number of repetitions on the first leg.

Tips!

If you want more resistance, you can move the elastic further down to the calves or ankles. If you want the exercise to be easier, move the elastic over the knees.

#6 Sideways walk

This exercise trains the outer thighs and buttocks.

Procedure:

• Fasten the elastic just below the knees.
• Bend your knees and hips, then step sideways back and forth.
• You decide for yourself how hard the exercise should be. The more you bend your knees and hips, the harder it gets!

#7 Mountain climbers

By performing this exercise, you train your stomach.

Procedure:

• Put the elastic around the feet.
• Then get into a push-up position and pull your knees in towards your elbows.
• Here you get resistance all the way, so it becomes more difficult than ordinary mountain climbers.
• Remember! Keep your back and buttocks down, don't stand like a tent.

Training tights for legday

In our range, we have a number of training tights that are perfect for leg day. One of our favorites is the Peach Scrunch Tights and the Seamless Scrunch Tights , which you can see in the pictures below .

The tights are available in a range of attractive colours, have good support and are also flattering on the body. See our complete training tights guide here for more detailed information. Find accessories such as elastic bands for your training here.