Try these three moves up to three times a week!
1) Squat with Side Step
Step onto the center of the band, standing hip width apart. Hold each end of the band in your hands. Sit down into a squat. Energy is in your heels, chest is open, and engage your core. Begin by taking a large side step with your right leg and sink lower. Step your left leg in to join. Then take a huge step to the left. Then step your right leg in to join. Basically you are moving side to side. like a shuffle. Always keep tons of resistance in the band and stay as low as you can to the ground the whole time.
Perform for 1 minute
2) Outer Thigh V
Lying on your back, place the band around your feet and hold on to the end of the bands with your hands. Extend your legs straight up into the sky. Keep the leg as straight as possible. Start with your feet hip width apart, flexed feet and toes slightly turned in and heels turned out.
Begin by pushing the legs out into a wide V, engage your abs, and then come back to starting position with your legs only hip width apart. Continue at a constant steady pace.
Perform this 1 minute
3) Side Knee Circles
Come onto all fours. Place the band behind the right knee and hold both ends of the band in your left hand. Come down onto your left elbow and stay on your right hand. Your body will open up to the right side. Lift the right leg (including the foot) up into the air and out to the side. Begin circling the right knee as big as you can. The larger the circle, the more effective. Make sure there is tons of resistance in the band. Hold on tight.
Squeeze and pinch the outer thigh at the top of the movement. Keep your belly button scooped in and pulled in towards your spine.
Circle one way for 1 minute and then reverse the direction for another minute. Then switch legs.