Summer 💛 Active. Floor Exercises (using resistance stretch  band) To Tone & Strengthen: Waist + Hips + Glutes & Upper Thighs. G.E Lupusfit™️.

From beginners to advanced & especially those like myself who have illnesses that can affect or have an impact (stress) on your mobility, joints & energy levels due to Lupus & Lupus related illnesses such as rheumatoid arthritis, arthritis & chronic aneamia (fatigue) which is just some examples.

With floor exercises, it’s a great way to overcome the obstacles, as mentioned previously whilst not compromising on doing daily exercise or a workout, depending on your goals & / or health outcomes (targets). Including the overall health benefits in doing daily exercises which help to stretch & strengthen muscles which contribute to keeping the body active.   Plus, the ability to stay motivated because you don’t have to spend money for equipment or travel except for resistance stretch bands, which you can get for less than a fast food meal for one. So, the long-term gains are worth getting yourself some stretch bands. If you don’t want to purchase a mat, a thick towel will do to soften the surface, take the pressure off the body/joints & make it more comfortable to do your exercises. Also doesn’t require much space.

Using a resistance stretch band aids muscular contraction to be more intense & work harder, an essential component for toning & strengthening instead of using weights. Note that more reps would need to be done to reach the same level of intensity than with traditional weights because you create the intensity to its maximum with a stretch band (choice in thickness/heaviness creates differing intensities) through motion (stretching it)  & with weight’s it’s constant depending on which weight you choose for example 2.5 kg or 5 kg. You are exercising with that weight measurement beginning to end. Which is also important to note with the weight’s that you are using the right measurement. So expert advice is advised because often, people who are not qualified trainers or physical health practitioners assume the heavier the weight the quicker they will tone up. This is a myth. Because by choosing the wrong weight, be it too heavy that you struggle to do a minimum number of reps & or prohibits correct technique, which not only is wasted energy & is putting unhealthy strain on joints & muscles which can cause unnecessary long-term damage. But it can also tone the wrong muscles,  thereby causing tightening in other muscle groups, which will have to be corrected.

As I like to emphasise the value of having a range & variety of exercises for yourself to do. Should it be you want to mix it up, convenience & or physical / health reasons without compromising on goals & motivation dwindling.

Disclaimer: Always seek advice from a professional health/ medical practitioner before doing any exercise / workouts.

Equipment: A mat or towel (thick/soft enough to provide support). A stretch band (resistance thickness is personal preference & or use purpose).

EXERCISE BENEFITS.

Muscle Tone: Waist, Hips, Pelvis, Buttocks (gluteus minimus + medius) & Thighs.

Can improve strengthening & stability in the hips that have beneficial qualities in improved mobility & doing daily tasks such as walking, climbing stairs & getting up & down from a seated position. Also, if you like to jog or run. These exercises help to stabilise hips & pelvis. All the exercises activate the hip, leg & buttocks muscles.

Exercise: Clam Shells.

1. In a seated position, move the stretch band above the knees by putting both feet in & pulling the stretch band up. If your stretch band is a single length band. Tie it up enough to feel resistance but not too tight that you’re unable to open the leg wide enough to perform the exercise.
2. Move onto your side using your forearm facing forward, palm flat laid on the ground as a stabiliser. Shoulder stacked above elbow.
3. Keep the upper body in line. Top leg  resting on the bottom leg bend at the knees, bringing them forward & keeping the feet in line with your buttocks / hips. Use your other arm / hand to place in front of your belly button area to prevent hips rocking  forward.
4. Raise / open the top leg at the knee’s wide enough to feel the resistance of the stretch band, then close. Repeat this  about 30x 2 sets or 3 Sets 20x.

Side Leg Lift + Bent Ground Leg Alternative.

2. Raise the top leg as high as you can & can feel the resistance of the stretch band then lower. Repeat this 30x 2 Sets or 20x 3 Sets.

Fire Hydrant ➡️ Donkey Kicks ➡️ Back Leg Raises: firstly foot slightly turned outwards & then foot straight & heel facing upwards raises.

Fire Hydrant

1. The starting position is on all four’s. Shoulders stacked above wrists & hips stacked above knees. Palms flat on the  ground or hands in fists formation. Head and body facing forward with heels up & feet bent at the toes. Or alternatively the front of the calves & foot on the ground. Position the stretch band above the knees & not too high up the thighs that you can’t stretch the band to get resistance or it slides up to high once you raise your leg.
2. Keeping the leg in its bent formation. Lift it up at the side high enough to feel the resistance then lower. Repeat 30x.

Donkey Kicks

1. Starting position on all four’s. Keeping the leg bent. Raise your bent leg backwards & upwards heel leading. Place stretch band around knee area or kneel on it with the knee on the ground if you’re weary about it moving up too high on the thigh. Until you feel the stretch band resistance, then lower. Repeat 30x.

Back Leg Raises: Foot slightly turned out & straight leg.

1. Starting on all four’s. Straighten one leg behind you & slightly turn your foot outwards. Raise upwards until you feel the resistance on stretch band & lower.
2. Alternatively, straighten the leg & foot  backwards & raise the leg heel facing upwards. Raise until you feel the resistance on stretch band & lower. Repeat 30x.

With all the exercises, repeat with each leg.

You can personalise each of the exercises to suit your preference, goals, or exercise routine choice. This may include reps & / or sets.

This is just a guide to the many options that are available for floor exercises & the many uses of stretch band resistance toning & strengthening.

For more information about my services, which include variation / alternative exercises to cater to those with invisible illnesses such as Lupus SLE, Aneamia & Lupus related illnesses. Wellbeing & motivation guidance.

Including dyslexia awareness, which contributes to how I deliver my training being dyslexic myself.

I hope you found something useful to incorporate into your daily routine or that may have motivated you to use stretch resistance bands as part of strengthening & toning for more intensity.

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