Home exercises with an expander for legs and buttocks

What is an expander, and which one is better to choose?

An expander is a small exercise machine whose operating principle is based on elastic deformation and resistance force. The material from which it is made can be stretched, and it returns to its original form. At the same time, this must be done with force, which has a positive effect on the condition of our muscles.

An expander for leg training is suitable not only for the lower extremities, but also for the development of the arms. After all, in some of the exercises you need to use your hands to hold the expander - this is at a minimum. And the exercise machine itself is suitable for training the upper body - if you choose the right type. After all, there are expanders as follows:

• rubber band - it is not only suitable for training the legs, but also helps to form the muscles of the upper body;
• Bubnovsky’s expander is also universal, suitable not only for legs;
• eight - will work out the leg muscles well;
• butterfly - has proven itself best for legs and buttocks (for example, the Atemi erm-01 exercise machine).

The price of such exercise machines varies, and you can find them both in a shopping center and on the Internet. A huge number of different types of expanders can be found on the AliExpress website with fast delivery and quality products. Just enter “leg expander” in the search bar and you will see a huge number of products.

Types of expanders

There are a huge number of expanders for women and men, each of which can be purchased at any sports store at an inexpensive price. You can perform exercises with any proposed expander at home.

Carpal expander

The hand expander resembles a donut or is made in the form of pliers. It strengthens the hands well and is intended for people with poor circulation, joint diseases and is suitable for hypertensive patients. An excellent exercise machine for schoolchildren or people who have to write a lot. A small expander can be easily stored in a pocket, does not take up much space and weighs very little. You can take it with you and stretch your arms during breaks. 50-100 compressions on each hand are enough for training.

Chest expander (shoulder)

Sports equipment keeps the body muscles in good shape and is very useful for the back and shoulder girdle. The projectile is a simple design made of metal springs or rubber bands with comfortable handles. The chest expander loads the muscles at angles that cannot be covered when working with a barbell or dumbbells. As the expander stretches, the load on the arms and back increases, and the strength potential of the muscles increases as they contract.

Band expander

This latex elastic band (rubber band) has a certain tensile force. It differs not only in color, but also in width. It helps to stretch well, strengthens muscles and improves the mobility of our joints. Exercises with a tape expander for women help get rid of problem areas. This easy-to-use band improves flexibility and endurance. The only disadvantage of a durable tape expander is that it is impossible to change the load force during training.

Expander "Eight"

The figure eight expander consists of rubber tubes that are connected by a small part. There are handles on the sides of the expander for convenient use. Compact and very easy to use, the expander will become an indispensable tool for those who want to pump up their legs and make them slim. It trains the muscles of the limbs (inner thigh, hamstring) and lower back well.

Expander "Butterfly"

The outline of the expander resembles the wings of a butterfly, which is where it got its name. This is a good helper for working out the inner thighs, abs and gluteal muscles. It strengthens the leg muscles, trains the back, makes the arms beautiful and tightens the chest. With a comfortable and versatile exercise machine you can exercise at home.

Skier's expander

Resistance bands for a skier, wrestler or swimmer will appeal to lovers of strength training. The simulator consists of several rubber bands at once that use a large number of muscles at once. Most often they are attached to a wall or to a crossbar. The projectile is often used in sports clubs. Designed for people who need to recover from injuries.

Multifunctional expander

The expander is made of rubber or has metal springs. It trains all muscle groups in our body. Suitable for abdominal, back and chest exercises. Strengthens the muscles of the arms and legs. Along with the simulator there are special clamps for the limbs. They allow you to perform more complex exercises and increase the load.

Leg workout with expander

Exercises with an expander are varied and numerous - in this case it all depends on the type of exercise machine. Videos of such training can be found on the Internet, and today I will give several options as an example.

Squats

To perform this, you need to stand with both feet on the elastic bands of the expander, and hold the ends by the handles in bent arms. As you inhale, do a squat without bringing your knees past your toes. As you exhale, you smoothly stand up - it is important to feel the resistance that the stretched expander provides.

The same can be done by bringing one leg forward and stepping on the bottom of the expander. Next, you do squats on one leg - and the entire load goes directly to it.

Leg raises while lying on your side

They are done like a regular leg lift, but they are threaded through an expander, which provides the necessary resistance when lifting up. At the same time, it is also impossible to sharply lower your leg down; this must be done smoothly, overcoming resistance.

Leg extensions

You need to lie on your back, bend your legs at the knees and rest them against the expander tape - the ends of it need to be held in your hands, bent at the elbows. As you exhale, slowly straighten your legs, overcoming resistance. To avoid painful blows, the ends of the exercise machine should be held firmly and sudden movements with your legs should not be made.

Retraction

The legs are fixed in the following way: the right one steps on the expander tape, and the left one is extended into a loop. Then you need to slowly move your leg back as far as possible and hold it in that position.

Mixing

To perform this exercise, the butterfly (resistance band) must be held between the legs. You need to lie on the floor and bend your knees - use them to hold the machine. You need to squeeze and unclench the butterfly slowly, without jerking.

How to choose the right expander

What is the best expander to train muscles to achieve the desired effect? There is a myth among trainers that you cannot pump up with an expander at home. This is due to the fact that only one tool with a fixed load is used at all times. Initially, the exercises are difficult, but then the person gets used to the load, and the effectiveness tends to zero.

First you need to decide which muscle group you need to pump. It is best to use several simulators at once. The most optimal is a rubber expander in the form of tapes or tubes. Nowadays you can buy a set of expanders of varying degrees of complexity on the Internet. With their help you can adjust the load, increase it and ultimately get the desired result.

Tip: To shorten the expander, just tie a knot in a rubber tube or tape.

For whom exercises with an expander are contraindicated?

First of all, remember that you should never overload yourself - and you need to focus on how you feel, and not try to do something “through force.” Moreover, leg training involves large muscle groups - therefore, the load on the cardiovascular system is considerable.

In this regard, it is not recommended to train legs with an expander:

• when prone to ruptures of blood vessels or capillaries;
• if you have diabetes;
• people who have problems with blood pressure or heart pathologies;
• in case of skin formations on the legs or open wounds.

In general, these are the same restrictions that apply to regular workouts in the gym.

Exercise No. 2. Squat + leg abduction to the left

Target:

• Butt pumping.
• Working out the outer and inner thighs.
• Development of quadriceps and hamstrings.

Technique:

Stage No. 1. Starting position.

Stage No. 2. As you inhale, move your pelvis back and perform a squat.

Stage No. 3. As you exhale, we rise from the squat and move our left leg to the side.

Number of repetitions:

• To gain muscle mass – 10-12 repetitions with a constant increase in the number of approaches.
• To maintain the current form - 10 repetitions in 2-3 approaches without progression of loads.
• For weight loss – 20-25 repetitions with a gradual increase in the number of repetitions and approaches.

Performing this exercise with a leg expander allows you to focus on working out problem areas - the outer and inner thighs, as well as working out your legs and buttocks.

Exercise No. 6. Leg abduction on all fours

Target:

• Butt pumping.
• Development of the hamstrings.

Technique:

Stage No. 1. Starting position.

Stage No. 2. As you inhale, move your leg bent at the knee joint back and up.

Stage No. 3. As you exhale, we return to the starting position.

Number of repetitions:

• To gain muscle mass – 12-15 repetitions with a constant increase in the number of approaches.
• To maintain the current form - 12 repetitions in 2-3 approaches without progression of loads.
• For weight loss – 20-25 repetitions with a gradual increase in the number of repetitions and approaches.

Performing this exercise with a leg expander allows you to work your buttocks and hamstrings without working your quadriceps. This exercise with a leg expander will help girls with overdeveloped quadriceps.

Exercise No. 9. Stretching the expander in front of you

Target:

• Pumping up the pectoral muscles.
• Development of three bundles of the deltoid muscle.
• Triceps pumping.

Technique:

Stage No. 1. Starting position.

Stage No. 2. As you inhale, stretch the elastic band in front of you.

Stage No. 3. As you exhale, we return to the starting position.

Number of repetitions:

• To gain muscle mass – 10-12 repetitions with a constant increase in the number of approaches.
• To maintain the current form - 10 repetitions in 2-3 approaches without progression of loads.
• For weight loss – 20-25 repetitions with a gradual increase in the number of repetitions and approaches.

Performing this exercise with a leg expander allows you to work the entire pushing muscle group and speed up the burning of fat in your arms.

Exercise No. 4. Taking the leg back

Target:

• Butt pumping.
• Development of the hamstrings.

Technique:

Stage No. 1. Starting position.

Stage No. 2. As you inhale, we move one leg back. At the end point, we linger for half a second, straining the gluteal muscles.

Stage No. 3. As you exhale, we return to the starting position.

Number of repetitions:

• To gain muscle mass – 12-15 repetitions with a constant increase in the number of approaches.
• To maintain the current form - 12 repetitions in 2-3 approaches without progression of loads.
• For weight loss – 25-30 repetitions with a gradual increase in the number of repetitions and approaches.

Performing this exercise with a leg expander allows you to work your buttocks and hamstrings without involving your quadriceps.