A few months ago, I released a series of classes for our members with some booty bands but it ended up being a real hassle because the bands were slipping all over our yoga pants. Today I have no slip fabric booty bands to share with you that will stay in place while you are doing your yoga, especially when you wrap them around your legs.
Today we are going to practice 3 exercises with the booty band to strengthen your glutes. These include some classic movements from yoga as well as some classic movements that you will see with the booty band.
#1 Combine a side plank variation with clam shells
The clamshell exercise can specifically help to strengthen the gluteus medius, which lays on the outer edge of the buttocks and is responsible for stabilizing your pelvis. Clamshell exercises can help to balance the muscular effort between your inner and outer thighs and your pelvic floor.
This variation of side plank helps to build strength in your obliques and your shoulders
# 2 Bird Dog Variation
The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion.
In this variation we are going to rainbow arch our leg to the outside and inside of our back foot. This will add some strengthening challenge to your gesture leg
The single leg bridge exercise is a great way to isolate and strengthen the gluteus (butt) muscles and hamstrings (back of the upper leg). If you do this exercise correctly, you will also find that it is a very powerful core strengthening technique.