Bala Bands

Stand with your feet slightly more than hip-width apart with a band just above your knees. Point toes slightly outward with your hands on your hips or in front of you. Slowly push your hips back into a sitting position while bending your knees. Continue to lower yourself until your thighs are parallel to the floor. Your knees should be at a 90-degree angle. Hold the position for 2–3 seconds, then slowly lift back up into the starting position. Dig deep.

Begin in a standing position with feet at hip width distance and place your Band around your thighs, a few inches above your knees. Lower down into a standard squat and with one foot step out to the side as far as you can. Stay in your squat position while your other foot meets the extended one but try to maintain the hip width distance of your feet. Once you’re in this position, push through your heels and jump up as high as you can. Make sure you land on soft feet, trying to keep the weight in your heels. Once you’ve returned to the earth, step your other foot out to the side and repeat the motion. Shuffle this out as much as you want!

Start in a standing position with feet at hips width distance and place your Band a few inches above your knee. With one leg, step out in front of you until that leg is parallel with the floor. Squeeze your glutes and with control slowly step back to your starting position with feet at hips width distance. Now, with the other leg repeat the same motion on the other side. This can be done faster if you want to break a sweat or more slowly if you want to focus on working those hamstrings and glutes. Fast or slow- you’ll be feeling this one!

Lay on your side with your knees slightly bent with one leg on top of the other. Place the band around mid-thigh. Keeping your feet together, lift your top knee maintaining a neutral spine and tight core. Lower your knee back to the starting position, repeat, and then switch sides. Squeeze, squeeze, squeeze.

In a standard lunge position, ensuring that your knee doesn't bend past your toes. Select a band of your choice in both hands and place your hand on your hip. As you squat down, pulse your opposite hand behind you. This can be done faster if you want to break a sweat or more slowly, the choice is yours!

Lay on your back with your knees bent, feet flat on the floor, and a band around the bottom part of your thighs. Be sure to keep your feet underneath your knees. Plant your palms by each side and press through your heels to raise your hips up, keeping your abs and butt muscles engaged as you do. You should be making a long diagonal line with your body, from shoulders to knees. Repeat this movement as needed. This way to a stronger backside!

Get into a push-up position with a band a few inches above your wrists. Tuck your knees up under you so they are directly under your hips. Keep your back flat and slowly crawl forward one step at a time. Make sure to keep your hands apart at all times to keep tension in the band. Rawr.