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Updated 31 October 2014

Week one: Tighten your butt with the T-band

Week 1 of our butt tightening exercise series using a flexible T-band.

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  • The following exercises require precision movement. With all of them, work to resist the return movement.
  • Inhale to prepare for the movement
  • Exhale to initiate the movement, keeping your torso still while only the involved limb moves.

Reps

  • Do 5-10 reps slowly, then
  • Do 20 reps pulsing the movement through a smaller range (breathe as follows: inhale, inhale, exhale, exhale). Pulse the movement on every breath.

Exercise 1: Single glute pulses with external rotation: with band tied around knees
10 reps, 20 pulses each side



Exercise 2:
Single glute pulses with band tied around knees
10 reps, 20 pulses each side



Are you doing the exercise correctly?

  • Exercise 1: Torso remains absolutely still while leg moves
  • Exercise 2: You feel the burn on the upper part of the buttock (your jeans back pocket)

Tip: You can facilitate isolated muscle contraction by flattening the lower stomach, drawing the navel towards the spine as you exhale from deep in the abdominals. 

T-band butt tightening series:

Week one: Tighten your butt with the T-band
Week two: Tighten your butt with the T-band
Week three: Tighten your butt with the T-band
Week four: Tighten your butt with the T-band
Week five: Tighten your butt with the T-band
Week six: Tighten your butt with the T-band
Week seven: Tighten your butt with the T-band
Week eight: Tighten your butt with the T-band

 
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