For those of you who know me, you know that one of my true passions is making transformation as easy as possible. That means it has to be doable anywhere, and that passion led us to add our At-Home Body Sculpting Program to The Transform App! And you guys know all too well how much I LOVE my resistance bands.

Resistance bands are super effective and portable, so you can fit in a killer lower body toning session anywhere…the beach, your hotel room, your family room while the kiddos are busy playing, heck…even at your office!

When I say you can do them anywhere, I really mean it! Resistance bands are seriously a busy woman’s best friend.

Resistance band workout you can do anywhere

Outfit & Workout Gear Details: Reebok Hayasu (reader favorite &ย bonus: under $50), Lululemon Fast & Free Leggings (similar here under $50), Lululemon Tank (similar here, also love this one with a cross back under $40), Resistance Band Set,ย 4KOR Resistance Band (one of my favorites)

8 Sculpting Banded Moves To Boost Your Workout Burn.

But before we get started, here are some helpful hints:

  1. Keep your core tight throughout each exercise and donโ€™t forget to breathe. ๐Ÿ˜‰
  2. Make sure each movement is slow and controlled.
  3. Do this workout up to four days a week, making sure to have a day in between workouts so those muscles can repair and get even stronger!

Resistance Band Workout You Can Do Anywhere.

Do these movements as a circuit:

  • Beginner: 2 rounds, 30 seconds of work with a 30 second break between exercises.
  • Intermediate: 2 or 3 rounds, 45 seconds of work with a 15 second break between exercises.
  • Advanced: 3 rounds, 60 seconds of work with a 15 second break between exercises.

Air Squats

Step 1: Place a resistance band just above your knees. Begin in a standing position, feet shoulder-width apart, toes pointed slightly out from parallel.

Step 2: Keeping your weight in your heels, bend your knees and lower your buttocks down and back, as if being pulled from behind from a belt.

Step 3: Using your arms as a counterbalance, reach upward as the crease of your hips drops slightly below your kneecaps, pushing your knees outwards as you squat, using the band for resistance.

Step 4: Return to the starting position.

Lateral Squat Walks

Step 1: Stand with your feet together and secure the band above your knees. Lower into a squat.

Step 2: Hold this low squat as you walk to the side one direction for 20 steps, then the other direction for 20 steps.

Step 3: Try to go both directions without standing up. If the burn is too hot, shake it out for a few seconds, but get right back to it. Chip away! Keep your chest lifted and your weight in your heels to best hit your gluten. You can do it!

Side Hops

Step 1: Do Lateral Squat Walks but add in an upward hop in between walks. Resistance + cardio at the same time = more of a burn and a push to reach those goals!

Modifier: If you’re unable to hop due to a knee issue or any other issues, simply do an air squat, then stand up and take one step to the side, and then do another air squat and continue for the prescribed time.

Squat Kickbacks

Step 1: Place a resistance band just above your ankles. Begin in a standing position, feet shoulder width apart, toes pointed slightly out from parallel. This is the same position as if you were going to do an Air Squat.

Step 2: Keeping your weight in your heels, bend your knees and lower your buttocks down and back, as if being pulled from a belt.

Step 3: Using your arms as a counterbalance, reach upward as the crease of your hips drops slightly below your kneecaps, pushing your knees outwards as you squat, using the band as for resistance.

Step 4: As you start to return to the starting position, transfer your weight to one leg and kick back with the other leg, using the band for resistance.

Step 5: Return to the starting position, and then repeat, kicking back the other leg.

Donkey Kicks

Donkey-Kicks-Resistance-Band-Workout-Anywhere

Step 1: Loop the band just above your knees.

Step 2: Get into a crawling position with your hands under your shoulders and your knees under hips.

Step 3: Kick your left leg up, keeping your foot flexed and knees bent. Hold for 2 seconds at the top.

Step 4: Return your left leg to floor for 1 rep, and continue for the prescribed number of reps.

Step 5: Repeat with your right leg.

Fire Hydrants

Fire-Hydrant-Resistance-Band-Move

Step 1: Place a resistance band just above your knees.

Step 2: Get in a crawling position with your hands under your shoulders and your knees under your hips.

Step 3: Without shifting your hips, lift your left knee out to the side.

Step 4: Slowly return to the starting position, and perform the prescribed number of reps.

Step 5: Repeat with the right knee.

Hip Thrusts

Step 1: Lie on the ground, knees bent, with a band placed just above your knees.

Step 2: Keep your knees bent, feet flat and placed shoulder-width apart, toes forward.

Step 3: Press your hips upwards while pressing your knees outward against the band until your hips come level with your knees. Pause briefly, and then slowly lower to almost the starting position before the next rep.

Step 4: Play with your foot position to target different areas of your glutes.

Banded Clamshells (Hips Up)

Step 1: Place a resistance band just above your knees, then lie on the floor on your side with your legs bent at around 90 degrees at the knees, knees on top of each other and forward so you feel supported. Place your elbow directly under your shoulder and your other arm on your side.

Step 2: Draw in, and gently lift your upper body off of the floor until your spine is straight, making sure not to twist your spine forward or backward as if you are doing a side plank.

Step 3: Keeping your hips straight and โ€œstackedโ€ on top of each other and your spine and hips in a straight line, raise the top knee up towards the ceiling, keeping your feet together, like a clamshell. Squeeze your glutes to drive the movement, making sure your pelvis doesnโ€™t roll backwards as you raise your knee.

Step 4: Hold for a few seconds, then slowly lower your knee back down, keeping that side plank position.

Step 5: Repeat on the other side.

Modifier: If you’re unable to do this movement with your hips up, do a side lying clamshell instead…

Step 1: Lie on the floor on your side with your legs bent at around 90 degrees at the knees, knees on top of each other and forward so you feel supported. Place a resistance band just above your knees.

Step 2: Keeping your hips straight and โ€œstackedโ€ on top of each other, raise the top knee up towards the ceiling, keeping your feet together, like a clamshell. Squeeze your glutes to drive the movement, making sure your pelvis doesnโ€™t roll backwards as you raise your knee.

Step 3: Return to the starting position.

Whew! Can you feel that burn?! There you have itโ€”eight banded moves that are sure to help get your booty sculpted and also get you that much closer to your goals! Which one is your fave? Share it in the comments below, and if you loved this workout, guess what? I’ve got another one coming soon! So stay tuned for the sequel! I promise you’re gonna’ love it, too!

And…to share my love of all-things resistance bands, I’m giving away 5 bands!!! Here’s how to enter to win:

  1. Leave a comment below telling me your favorite band move.
  2. Leave a comment on my IG post and follow me! Extra credit: Tag a buddy who would like to win too!
  3. Giveaway ends at midnight, Thursday, 11/15, and winners will be randomly chosen and announced on Friday, 11/16! Good luck!

xo,

Heidi

Related reading:

A Lotta Tabata || 4-Minute Total Body Toning Workouts
All I Want For Christmas isโ€ฆA Brand New Booty!
Oxygen Magazine Booty Building Workout
Build-A-Booty Workout Video with The Glute Goddess
Fit in 9 Minutes: The Busy Womanโ€™s Workout
My 10-Minute Anywhere Workout || Bodyweight Moves for Beginners and Advanced