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A quick way to achieve a toned body is to train with this useful accessory that, apart from taking up no space, you can take with you even on a trip! And that is because the elastic resistances have been gaining fame because they are really portable, accessible and very efficient.

Using this tool you can increase the impact of traditional lower body strength movements. In addition to this, a recent study has shown that using these flexible bands helps prevent injuries along, for example, the execution of such basic and traditional exercises as exactly the same squats. In the case of squats, exactly, the use of flexible resistance throughout the exercise intervenes in the proper execution and movement of the knees, avoiding injuries such as sprains or tears in the tendons.

Here is a circuit of exercises to do as two superseries. Do each and every one of the repetitions of the first series and also, right after finishing, start the second series. At the end of the second series, he rests for one minute and repeats the 2 series in a row (a total of 4 complete series is equivalent to the 2 superseries).

1. Hip lift with flexible band (eight - twelve repetitions)

Place the band above your knees and lie on your back on the floor, with your knees bent and the soles of your feet touching each other. Raise your hips so that your body forms a straight line from the knees to the men and now make a slight face to face movement with your knees (as if you wanted to open your legs even more). Pause briefly for a maximum of three seconds and return to the initial situation. That's a reiteration.

2. Flexible banded side pass (ten repetitions with each foot)

Stand with your feet slightly wider than your shoulders, knees bent, and place the elastic resistance near your ankles. Now your right foot is a little more expensive on the right foot, always and at all times holding the tension of the flexible resistance and your feet are pointed face forward. Repeat ten times and then follow exactly the same procedure with your left foot and face left movement.

3. Flexible band squats (fifteen - twenty repetitions)

Place the flexible mini band just above your knees and stand with your legs spread shoulder-width apart, just like when you do traditional squats. Push your hips back face to face, bend your knees and lower your body as far as possible, in unison with your knees (force against the resistance of the band). Take a short break and then return to your initial situation. And he repeats.

You may also be interested in:"Benefits of Squats for Men and Women";

4. Leg lift with flexible band (ten - twelve repetitions)

Place the band around the shoes, around the toes, so that you step on it with the sole as well. Spread your legs to the width of your hips and put your hands on them. Now lift your left foot to bring your knee up to hip level, always and in all circumstances holding the flexible resistance around the shoes and one of your feet fixed to the ground. Pause briefly and put your foot back on the ground, to make exactly the same movement with the other foot. That is a reiteration, that is, a reiteration is formed by the elevation of each of the feet.

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