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Exercises

Resistance Band Glute Bridges

 

Place the desired level of CakeyBums resistance band around your thighs, 1 to 2 inches above your knees. Lay on your back with your knees bent at a 45 degree angle. Keeping your core tight and your knees slightly pressed out, press up through your heels, raising your hips into the air. Focus on squeezing your glutes at the top. Slowly bring your hips back down to start. Repeat 10 times to complete a set.

 

Resistance Band Single Leg Glute Bridges


Place the desired level of CakeyBums resistance band around your thighs, 1 to 2 inches above your knees. Lay on your back with your right knee bent at a 45 degree angle, keeping your left leg straight in the air. With your core tight, press up through your right heel, raising your hips into the air and squeezing your glutes at the top. Slowly bring your hips back down to start while keeping your left leg in the air. Repeat 10 times on each leg to complete a set.

 

Side Abduction Leg Raises


Place your desired level CakeyBums band around your thighs 1 to 2 inches above your knees or move the band down to your ankles for a different variation.  and position your left arm straight in front of you or bend it for support while continuing to keep your legs straight. Pull your right leg to the ceiling as you keep your left leg straight against the floor. Squeeze your glutes at the top of the exercise.  Repeat 10 times on each side to complete a set.

 

Side Adduction Leg Raises

 

Place your desired level CakeyBums band around your ankles. Lay on your back with your legs straight. Roll onto your right side. Laying on your side, keep your body straight. Separate your legs by placing your right foot in front of your left foot.  From this position, raise your right leg to the ceiling and squeeze your inner thigh. This movement is small so don’t get discouraged by the small movements. Focus on squeezing your inner thigh muscles. Repeat 10 times on each side to complete a set.

 

Resistance Band Clamshells

 

Place your desired level of CakeyBums band around your thighs positioned 1 to 2 inches above your knees. Lay on your back, place your hands by your side and bend your knees at a 45 degree angle. Turn and lay on your right side in the same position, keeping your knees bent in a 45 degree angle with both legs and feet together. Stretch your right arm in front of you or bend it for extra support if needed. Keep your feet together while pulling your left knee towards the ceiling, keeping your opposite knee pressed to the floor. Focus on squeezing your glutes and hold for 3 seconds. Return back to starting position.  Repeat 10 times on each side to complete a set.

 

In & Out Resistance Band Squat Jumps

 

With our CakeyBums loop band placed 1 to 2 inches above your knees, get into your squat position keeping your legs bent at a 90 degree angle while your knees are slightly pointed outwards, fighting the resistance. While holding the squat position, explode up into the air, focusing on landing with your feet together in a straight standing position. Quickly, jump back into your squat position focusing on keeping your legs bent at a 90 degree angle while keeping your knees slightly pointed outwards, fighting the resistance from your band. Repeat this 10 times quickly to complete the set.

 

Resistance Band Walks

 

Start with your CakeyBums workout band around your thighs, 1 to 2 inches above your knees. In squat position, with legs in a 90 degree angle and feet shoulder width apart, take a step to the right and shift your weight as you stay in your 90 degree squat position. It’s important that you fight the resistance of the CakeyBums band. Keep your knees pointed slightly outward, staying in control when you shift to the right. Bring your left foot together with your right as you remain in the squat position. Do 10 squat steps in each direction to complete the set.

 

Resistance Band Squat w/ Side Step

 

Place your desired level of CakeyBums fabric band around your thighs, 1-2 inches above your knees. Start with your feet together. Step out with your right foot past shoulder width and lower into a squat. Make sure your booty is leading your legs into a 90 degree angle. Keeping your core tight and your knees pointed slightly outwards, fighting the resistance of your band. Your body weight should be balanced evenly between both feet with the majority of your weight in the back of your heels. Slowly, return back to starting position. This is one Cakey Bums band squat w/ a step. Repeat this 10 times on each side to complete a set.

 

Resistance Band Lunge Knee to Chest

 

Place the desired level of CakeyBums resistance band around your thighs, 1 to 2 inches above your knees. Standing with your feet shoulder width apart, raise your right foot up while bending your knee at a 90 degree angle. Keep your abs tight and torso tall. Return back to starting position. From starting position, take a big step forward with your right foot, bending your right knee into a 90 degree angle. Lower your body into lunge position and focus on keeping your left knee at a 90 degree angle. Keeping your abs tight and torso straight, raise yourself back to starting position. Repeat 10 times on each leg to complete a set.

 

Resistance Band Reverse Lunge W/ Kickback

 

Place the desired level of CakeyBums resistance band around your thighs, 1 to 2 inches above your knees. Standing with your feet shoulder width apart, take a big step backwards with your right foot, bending your right knee into a 90 degree angle. Focus  on keeping your left knee at a 90 degree angle and lower your body into lunge position. Keeping your abs tight and torso straight, raise up while kicking your right foot up. Keep your leg straight and squeeze your glutes at the top of the exercise. Slowly, lower yourself back into lunge position. Repeat 10 times on each leg to complete a set.

 

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