Home Lifestyle Fitness Chris Hemsworth’s trainer says this workout is perfect for booty toning

Chris Hemsworth’s trainer says this workout is perfect for booty toning
Chris Hemsworth’s trainer says this workout is perfect for booty toning avatar

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If you're peachy keen for a stupidly toned booty, you've got to try this resistance band from Centr trainer to Chris Hemsworth, Luke Zocchi.

With lots of us still working out from home, resistance bands are the perfect piece of equipment to build muscle and tone up without needing loads of equipment or a huge gym space. They’re cheap, you can take them anywhere, and they take up next to no space – so they’re a winner if you’re looking to change up your routine.

Bands work by allowing you to isolate muscles and putting those muscles under constant tension through the range of motion. This creates the micro-tears you need to repair and build your muscles. Resistance bands keep constant tension on the muscles throughout the whole movement of an exercise, compared to dumbbells where tension can be lost at certain parts.

More time under tension creates greater muscle growth. You can also use them to activate your muscles before a workout, for example doing crab walks to wake your glutes up before smashing out a run.

If toning is your goal using resistance is going to help you do that, whether it’s weights or resistance bands. Because they’re such a versatile piece of equipment there’s endless exercises you can do to target your arms, legs or glutes.

If you’re looking to train all parts of your body ideally you’d pick up a couple of different bands (longer and thinner for arms, shorter and thicker bigger muscle groups) but you can also tie your longer bands to work for your lower body,or attach them to something stationary like in the workout below.

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Luke Zocchi's glute-isolating resistance band workout

  • 2 rounds
  • 15 reps of each exercise
  • 30-sec rest at the end of each exercise
  • 2 rounds

Duration: approximately 15 minutes.

Anchored hip thrust

Anchor your resistance band on a low anchor.

Grab your band and take a few steps away to create resistance.

Keeping your back straight, shoulders down and core engaged, hinge your hips back toward the anchor with a slight bend in your knees.

Once you reach back as far as you can, drive your hips forward, squeezing your glutes and abs, keeping your arms straight.

Banded deadlift

Stand on both sides of your band with your feet just inside hip-width apart.

Keeping your shoulders locked down and core engaged, pick up each end of the band.

With a straight back and arms, hinge your hips back as far as your natural range allows.

To return to standing drive your hips forward and squeeze your glutes and abs.

Back squat

Place one side of your band under your feet, and the other side around your shoulders and hands, holding it as if it were a barbell in a back squat.

Engage your core muscles and bend at your knees while driving your hips back with a straight back.

To return to standing push the floor away with your feet.

Static lunge (left)

StatLoop your band under your left foot and the opposite shoulder like a satchel.

Position yourself in a lunge stance with your left foot forward, and descend into a lunge by bending both knees, keeping your back straight with a slight lean forward and core firmly engaged.

Push the floor away with your front foot to return to the top.

Static lunge (right)

Loop your band under your right foot and the opposite shoulder like a satchel.

Position yourself in a lunge stance with your right foot forward, and descend into a lunge by bending both knees, keeping your back straight with a slight lean forward and core firmly engaged.

Push the floor away with your front foot to return to the top.

Lying hamstring curl (left)

Anchor your band around a low anchor and lie face down on the floor, with the other end of the band looped around your left ankle.

Shift forward until you have enough resistance.

Keeping your foot flexed, drive your heel up toward your rear end, bending at the knee. Keep your hips and thighs planted on the floor.

Slowly return your foot to the start position fighting the resistance as you do.

Lying hamstring curl (right)

Anchor your band around a low anchor and lie face down on the floor, with the other end of the band looped around your right ankle.

Shift forward until you have enough resistance.

Keeping your foot flexed, drive your heel up toward your rear end, bending at the knee.

Keep your hips and thighs planted on the floor. Slowly return your foot to the start position fighting the resistance as you do.

Luke Zocchi is a trainer on Chris Hemsworth’s health and fitness app Centr.com, his new resistance band workouts are available now, exclusively on Centr.

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