Your Ultimate Booty bands training guide
Everyone dreams of the perfect rear end and in recent years, having a voluptuous bottom is very much "on trend" and considered to be an attractive feature to have. Whether you're a petite queen or a curvy goddess, it's totally possible to have a derrière that would make even Beyoncé proud. How we hear you ask?! Through the use of Booty Bands and an effective resistance band butt workout!
What are Booty Bands?
What are Booty Bands?
Booty Bands (often called Resistance bands or glute bands)are thin resistance loops that help focus and sculpt your glutes which, in turn, build up the muscle in your bottom and improve the appearance.
The great thing about Booty Bands is that they are lightweight enough to tuck into your pocket to take with you to the gym, or for convenience after you've been for a run and you want to concentrate some of your efforts on just your glutes.
They come in a range of colours and sizes to suit your style and level of workout you desire. They work by breaking down muscle fibres in your hips,thighs, glutes, and legs so they can rebuild to increase strength and structure in your hips and posterior (backside).
You can also use resistance bands to target all the major muscle groups but this guide is focused on booty band exercises for the perfect rear!
Do Booty Bands work?
In short? Absolutely! There are often some doubts when it comes to believing that Booty Bands can tone and sculpt your bottom, and this is due to the nature of their portability, and what seems like a very simple piece of workout equipment. Of course, there are many different pieces of gym equipment that could help you work on your glutes, and to suddenly change from using gym equipment to a resistance band that can literally fit in your pocket could cause scepticism. It takes just a few reps to feel the burn, and once you start seeing results you'll wonder what you've been doing without them for so long! Quite often, people try Booty Bands and realise how much composition and strength these bands can give to their booty.
How often should you use Booty Bands?
This will depend on your body shape and initial strength, but it's recommended to work out your glutes and thigh muscles two to three times a week to allow your muscles to recover in between workouts. Your 'glutes' are made up of three parts; the gluteus maximus, gluteus medius, and gluteus minimus, and they need time to rest between workouts. Be sure to pay attention to how you're feeling strength-wise when working out your glutes, because overworking them can lead to muscle injury, therefore preventing you from exercising while you recover. However, as mentioned above, everyone's body is different, and you may find that you can fit in an extra glute workout every week or so. Just listen to your body!
Do Booty Bands aid weight loss?
James Shapiro, a NASM-certified personal trainer and owner of Primal Power Fitness, said that booty bands "create a field of resistance and can, by that definition, create muscle when going through a high volume of training." Charlee Atkins, CSCS, founder of Le Sweat, agreed. However, Charlee added that "the range of motion is limited and the amount of resistance is limited to the heaviest band in your bunch.
There's only so much progression you can make with booty bands so, therefore, it's harder to achieve progressive overload after a certain point. Your body will eventually get used to these bands, even the heaviest ones, and you'll need to pick up the weights."
So, while a Booty Band will certainly help you build muscle in your booty to create a rounder, firmer bottom, they can only take you so far if you want more glute muscles.
However, for women that aren't necessarily looking to build lots of muscles in that area, they're perfect to help keep that perfect booty shape and will help you stay in shape overall, adding an extra challenge to your regular workouts.
Do Booty Bands actually build muscle?
Booty Bands - commonly known as resistance bands - can be extremely useful when it comes to weight loss. Whether you're just starting your weight loss journey, or you're looking to try out new exercise methods to aid your weight loss, Booty Bands can certainly help aid you. Exercise is an extremely favourable way to help shed excess pounds, and using a Booty Band will help accelerate your workouts, therefore helping you lose weight faster. The harder you work those muscles, the more calories you will burn!
Booty Bands can also be used in other areas such as the chest to help strengthen the area by using the 'resistance' of the band. Additionally, Booty Bands are often recommended by physiotherapists for building glute strength, rehabilitation after surgery, and also something called 'prehab' which essentially, is proactive strengthening before endurance or surgery.
Core strength is also hugely important, especially when it comes to protecting your lower back and there are a number of movements , resistance band exercises and body weight exercises that can improve cores strength. We will cover those in another post.
What size Booty Band should I get?
The 'sizes' of Booty Bands don't depend on your weight or size. Instead, they measure your strength. A beginner that has previously had little to no exercise would benefit from starting with a larger Booty Band because they provide less resistance. As your strength and glutes get stronger, you can begin to work your way from the large band, to the medium and then eventually the small band. This will entirely depend on how often you work out, how much strength your glutes have to begin with, and the desired shape of your rear end. If you're simply looking to tone and firm your bottom, you may not want to go as far as a small Booty Band. However, don't judge that until you're used to the large and medium!
The great thing about Booty Bands is that you're unlikely to cause yourself injury due to the ease of use. It's not like you are lifting heavy weights at the gym! The bands increase and decrease in resistance according to your ability, therefore making it highly unlikely that you'll injure yourself. Once you begin to find the workout with your Booty Band too easy, then you can move onto a band that has a higher resistance to challenge your muscles further.
Another bonus is that when purchasing from BootyLab, you don't have to worry about making multiple purchases when you move onto a stronger band because the bands come in a set of three; light, medium, and heavy meaning you've got all the tools you need with one simple purchase.
Booty Band workout
Looking for a resistance band workout? There are hundreds of effective movements and band exercises you can use your Booty Band for, but to get the most out of your workouts that are concentrating on your glutes, take a look at these exercise suggestions.
Remember to rest between each exercise for at least 30 seconds, as you get stronger you can shorten your rest time
Ankle Jumping Jack
An extremely simple and effective workout is the ankle jumping jack. You simply put the Booty Band around your ankles and jump in and out of a box shape (as you would a regular jumping jack). Try to keep your weight focused on your heels rather than the balls of your feet. With your arms, rather than raising them as you would in a regular jumping jack, keep them close to your chest for a full lower body workout. This one is especially good for your thighs!
Lateral Band Walk
Another workout you can do with the Booty Band around your ankles is the lateral band walk. Here, you stand with your feet about hip-width apart and sidestep to the right, with your left leg following until you're feet are hip-width apart again. Sidestep three times to the right in the same motion to complete one rep. Repeat for the left-hand side for your desired amount of reps. Again, keep your hands by your chest. Pro tip: Try to keep tension in the band at all times for a more effective thighs workout.
Standing Glute Kickback
A standing glute kickback is another fairly simple yet effective workout to do using a Booty Band. Place the band around your ankles and stand with your feet about hip-width apart. Hold your arms to your chest and kick back one of your legs to about 6 inches behind you, and then bring your leg back down so the balls of your foot reach the floor again.
Repeat this action to complete one rep, and don't forget to do the same with the other leg for as many reps as you wish.
The banded walk is a slightly more intense workout, but very easy to follow. Again, place the Booty Band around your ankles and stand with your feet about hip-width apart. From the starting position. bend your knees slightly (into a partial squat) and take a step forward. This is one rep. You can continue the workout by stepping forward and backwards for as long as you can handle it.
Many people like to walk forward ten steps and then walk backwards for ten steps. Remember to listen to your body, keep your knees slightly bent, and your back straight rather than hunched over
Squat to Lateral Leg Lift
Booty Bands can be used for regular squats and be super effective for working your thighs and core. However, if you're looking to level up your squatting and make it more of a challenge, then try this one on for size! Place the band just higher than your knees. Get in a squat position with your fit shoulder width apart and feet facing slightly outwards.Then, squat as normal.
When you're straightening your legs from the squatting position, kick one leg out, keeping your knee straight. Repeat the squat, and as you're straightening your legs, kick out the other leg in the same fashion. Continue to squat and alternate sides to complete your reps. Clamshell
The clamshell is a great movement to work out your core as well as your glutes, and it's fairly easy to do! Lie down on your side and place the Booty Band just above your knees. Now, use your elbow to support your head and elevate your feet so they are the same height as your hips while keeping your knees on the ground. Raise your top leg like a 'clam' keeping your feet together. That's one rep. Repeat this on the other side by turning over and repeating the steps above, raising your other leg towards the ceiling. Your core will have to work hard to keep your feet elevated, and your glutes will get the workout from the clam-like motion from your legs. If you can't raise your leg with your feet elevated, then place them on the floor until your legs and core have the strength to do so in the future.
Hip Bridge Pulse
A hip bridge pulse is a harder yet extremely effective workout. Place the Booty Band just above your knees and lie on your back with your palms facing the floor. With your feet hip-width apart, use your glutes and stomach muscles to lift your pelvis off the floor into a 'bridge' like position. Your pelvis will be a few inches off the floor. Walk your feet from hip distance together, and you're ready to begin. Hold the bridge position and push your knees away from each other, keeping your feet together at all times. Keep your back straight by pulling your belly button towards your spine and keeping your pelvis tucked under at all times.
Hip Bridge With Alternating Leg Extension
This move is very similar to the last but with a slight change. Place the Booty Band just above your knees and lie on your back with your palms facing the floor. With your feet hip-width apart, use your glutes and stomach muscles to lift your hips off the floor into a 'bridge' like position. Your pelvis will be a few inches off the floor. Raise one leg until your knee is completely straight and then return your pelvis to the floor. Repeat this step with the other leg, alternating legs with each rep.
Another move to try using your Booty Band is the fire hydrant. Place the band just above your knees and position yourself on all fours, making sure your hands are underneath your shoulders and your knees are underneath your hips. Raise one knee out to the side, ensuring your body doesn't follow in the rotating motion. Do as many reps as you desire on one side, then switch legs and do the same amount.
Place your Booty Band around your left ankle and at the bottom of your right foot. Position yourself on all fours. Keeping your knee bent, hips straight and right foot flexed, kick your right leg up toward the ceiling. Hold for 2 seconds at the top. Return your right knee to the floor for one rep. Do as many reps as you desire, kicking your right leg backward, and then switch legs and do the same amount of reps while kicking your left leg backwards.
How fast will I see results?
This again will entirely depend on many factors such as your current fitness levels and how often you can commit to working out using your Booty Band. However, if you're using your Booty Band two to three times a week, you should begin to notice results after a week or two. You'll notice that your rear end is much firmer than before, and eventually, you will begin to see a defined and well-rounded bottom.
The great thing about a Booty Band workout plan is that you don't have to spend hours working out to see results. A simple 15-30 minute workout two to three times a week is all you need. Should you choose to spend longer you will, of course, see results much faster.
Does using Booty Bands hurt?
Any type of resistance training causes muscle fibre to break down and repair stronger to deal with the load you put on the body.While working out, you may feel a stronger burn than normal in your muscles but this is what it's designed to do! The Booty Band will make your muscles work harder, and that's why it works so well when you're trying to achieve a fuller and rounder bottom. If you're beginning a new workout regime, or you've been inactive for some time, you may notice some muscle pain the day after a workout, and this is totally normal too. Muscles that haven't been used in some time are likely to ache slightly when you do begin to use them. Just remember not to overwork yourself, drink plenty of water, and allow your muscles to rest and repair!
Other added benefits
If achieving the perfect rear end isn't good enough, take a look at these other added benefits of using resistance bands:
- You can use resistance bands in the comfort of your own home, meaning you don't have to pay for an expensive gym membership to get your desired results.
- You don't need to spend hours and hours working out to achieve the look you're after. A simple 15-30 minute resistance band workout two to three times a week is all you will need to begin seeing results in as little as two weeks.
- They're small and can fit in your pocket should you want to take them with you to a fitness class or running session.
- The pack comes with all three sizes, meaning you don't have to purchase a different size when your strength has built up. Not only that, they're with you for life meaning you can use them to keep your rear end the perfect shape once you have achieved your desired outcome.
- Booty Bands can be used for a plethora of other body exercises to help strengthen and tone muscles all over your body such as your arms, chest, thighs,hips and back muscles.-
- Booty Bands can be used as support for those that are recovering from surgery.
- They come in stylish and modern designs.
- They can help accelerate weight loss due to the fact they force the body to burn more calories when working out. The harder you work out, the more calories you'll burn!
- They're a great way of changing up your exercise regime. If you're getting bored of your regular workout, adding a Booty Band into the mix will make things more challenging and open you up to other types of exercise moves to try out.
- You don't need to worry about your Booty Band breaking, as they are made out of soft and extremely durable material that will last for many years with your regular workout routine.
- Booty Bands come with a full body programme for a total body workout that's been written by qualified personal trainers so that you can make the most of your bands right from day one.
- Resistance bands are also perfect if you are older and want body exercises that are safe and controlled. Band exercises that train the hips and core are particularly important and they protect against lower back pain.
What sizes are the bands?
Our set booty bands come with 3 individual bands which vary in size & resistance. All the bands are 8cm (3") in width.
Small - Most Resistance
Loop size: 32cm (12.5")
Medium - Mid Resistance
Loop size: 37cm (14.5")
Large - Lower Resistance
Loop size: 42cm (16.5")
The varying resistance allows you to choose a band to comfortably match your level/workout you can then decrease or increase resistance by changing bands.
Are they easy to use?
The bands themselves are very simple in design. They're simply loop bands in varying sizes. You can get as imaginative as you like. They can be used in 100s of exercises to increase the difficulty of them - Giving you better gains! We include an exercise guide written by qualified personal trainers - The guide contains a few exercises to get you started however once you've started using the bands you'll think of all kinds of ways they can be used within your workout. There are also 1000s of videos and guides online showing you the different uses of resistance bands.
How long does it take to see improvements?
The age-old question! This is very much dependant on how much effort you are putting into your sessions. If you're using resistance bands 3-4 times per week and pushing yourself then you can expect to see results (when using the bands) within a matter of weeks. You'll certainly feel the band working after just one day of use! Just read our reviews to see for yourself.