Among the exercise equipment, elastic bands are a good equipment. I believe many people are familiar with them, and elastic bands have many uses. At the same time, many movements also use elastic bands, but many people I don’t know how to train legs with elastic bands. So, what are the methods of leg training with elastic bands? Let’s take a look below.

1. Pilates Rowing

Sit on the yoga mat and spread the elastic band evenly Wrap it around your ankle several times until the length in its relaxed state matches the length from your raised hands to your ankle. Then alternately pull the rope backwards, just like rowing. The abdomen and arms must exert force throughout the process, and the buttocks and other foot should be used as body support.

2. Staggered flying

Put one foot on the elastic band and remember to cross it at the ankle so that it is easier to exert force. Raise your hands upward like a seagull flapping its wings.

3. Superman Flying

Put the elastic band around the ankle raised in mid-air, and then continuously punch forward and upward, paying attention to maintaining balance!

4. VA-VA-VOOM Squat

Fix the elastic band with both feet, and then start to do squats. Raise your hands forward and push your hips toward the Squat. Pay attention to your buttocks!

5. Static leg raise

Use an elastic band to cover the middle of the feet, pass through the arch of the foot, step on it, and then start doing the leg raise exercise. Your knees should be raised to the level of your navel, stay at the highest point for half a second, and then relax. Do 10 reps on each leg, then switch sides. This is a set.

6. Split-leg jump

Put the elastic band above your ankles, and take off directly upward in a running posture. When taking off, spread your feet forward and backward, and at the same time stretch your upper body naturally. Pay attention to Keep a balance. Jump your right foot forward and your left foot back 5 times, then jump your left foot forward and your right foot back 5 times.

7. Plank Knee Lift

Put the elastic band around the arch of your left foot and the ankle of your right foot. Open your feet slightly, lie on the yoga mat in a plank position, and start doing arches. step action. Do 10 reps for each leg.

8. Lie on your back and raise your legs high

Wrap your ankles with elastic bands, lie down naturally on the yoga mat, put your wrists under your hips for support, and use abdominal strength to keep your legs straight Land on the ground, and then perform up and down opening and closing movements, 10 times for each leg.

9. Standing hip abduction

Wrap the elastic band around the ankles of both feet, put your hands on your hips, stand firm on one foot to maintain balance, and then lift the other foot to the outside. If you can't maintain your balance, you can hold one hand on the wall, stand facing the wall, and then start doing the movement. Do 10 reps on each side~

10. Static knee lift

The elastic band covers the middle of the feet and passes through the arch of the foot. Place the palms under the hips to help generate force. Do 10 reps on each leg.