Make you charming and vigorous

What does a booty band do?

A booty band is a really versatile piece of gym equipment.

  • Booty bands (or resistance bands) are rubber loops that you place around different parts of your body to create extra resistance when you're doing exercises like squats, lunges, and stretches.

  • Loop band exercises let you target specific muscle groups and vary the resistance by using different strengths of booty bands, or combinations of more than one band. This workout set includes resistance band exercises for legs, glutes, hip abductors and adductors, and overall core strength.

Booty band exercises

1. Fire hydrant exercise

  • Position yourself on all fours on a gym mat, with your thighs and arms vertical and your shins parallel to the floor.

  • Loop your resistance band around both legs, just above knee level.

  • Tighten your abdominal muscles and arch your back slightly.

  • Now, swing one of your legs outwards from the hip, keeping your lower leg straight so your foot comes out to the same extent as your knee, and then back to the starting position. The movement should be slow and controlled, with no jerking.

  • When you've completed your set, switch to the other leg.

  • Repeat

2. Lateral band walk


  • Loop a resistance band around your legs just above the knee, and stand with your feet planted flat on the floor, about shoulder-width apart.

  • Lower yourself about halfway to the classic squat position, with your thighs around 45-degrees from vertical.

  • Now, take two side steps to your right, stretching the band as you step, and then two steps back to the starting position. That's one rep.

  • Repeat

3. Resistance band squats


  • Start with feet planted squarely and with a resistance band wrapped around your thighs just above the knee.

  • Now, lower yourself into the classic squat, but as you do so, move your knees upwards, stretching out the band as far as you can without moving your feet.

  • Return to your starting position smoothly to complete one set.

  • Repeat

4. Glute raises / banded glute bridge

  • Sit on the floor or a gym mat with your knees bent at a right angle, and your feet roughly hip-width apart.

  • Loop a resistance band around both legs above the knee.

  • Now, lie down with your back on the floor, knees still bent, and arms out, pressing onto the floor for stability.

  • The first move is to push your knees apart from the band until they are around 45-degrees from the vertical.

  • Next, thrust your hips up until they are at around knee height.

  • Then, relax back to return your hips to the floor, and finally, bring your knees together to the starting position.

  • Repeat

5. Ankle jumping jacks


  • Loop the band around your ankles, and start with your feet close together, toes facing forward.

  • Next, jump, and as you do so, move your legs apart to land with your feet spaced wide, and toes pointing outwards at a 45-degree angle.

  • Jump again and bring your feet back together before you land. That's one complete rep.

  • Repeat

6. Banded walk

  • This exercise starts from a standing position, with your booty band placed around both legs, in the middle of your thighs. Your feet should be shoulder-width apart.

  • To begin, take one step to the left, then bring your right foot the same position the left foot started in.

  • Now, repeat the movement back to the starting position.

  • Step to the right, and bring your other foot to the same position your right foot started in.

  • Repeat the movement back to the starting position. That is one rep.

  • Repeat

7. Clamshell exercise

  • This exercise starts in a similar way to the side leg lift described above, however, this time keep both legs bent, with your feet together and level with the line of your back.

  • Place the resistance band around your thighs just above your knees.

  • Now, lift your upper knee, keeping your feet together, as far as you can, before slowly bringing it back down.

  • Remember to switch to your other side and repeat the exercises with the other leg.

  • Repeat

8. Donkey kick

  • Start in the same position as the fire hydrant drill, but this time instead of moving your leg outwards, move it backward, so that your thigh forms a straight line with your back, keeping your knee bent so that your foot kicks upwards with each repetition.

  • You can either alternate between legs on each rep, or do a whole set with one leg and then switch for the second set.

  • Repeat

9. Banded hip thrust


  • Wrap the band around your hips and anchor it behind you.

  • Then, gripping the poles of a squat rack or similar piece of equipment with both hands, thrust your hips forward, (don't use your arms to pull) stretching the band.


  • You'll need a hip thrust frame.

  • Attach the band to the anchor points so it passes over your hips.

  • Then with your shoulders and feet supported by the frame thrust upwards with your hips, working your glutes.

  • Repeat

10. Banded seated abductions

For this exercise you'll need a bench.

  • Sit with your legs bent at the knee, and feet planted firmly on the floor.

  • Keep your back relaxed throughout the exercise, either straight or slightly leaning forward.

  • With a resistance band looped around your legs above the knee, move your knees outwards in a controlled motion, and then gradually return them to the center. Make sure there's no uncontrolled or jerking movement.

  • Repeat

11. Plank kickbacks exercise

  • For this exercise, start in the plank position, with your core tensed and your back and legs forming a straight line.

  • The only parts of your body in contact with the floor should be your forearms and toes.

  • Loop a resistance band around your ankles, and then slowly raise your dominant leg off the ground, stretching against the band as hard as you can.

  • Switch to the other leg for the next rep.

  • Repeat

12. Curtsy lunge

  • Start with your feet placed a little wider than shoulder-width apart, and your resistance band positioned just above your knees, looped around both legs, and hands on hips.

  • Swing your dominant leg behind and inwards, and drop so that your toe and knee touch the floor in a classic "curtsy".

  • Your other foot should stay planted in place.

  • Repeat, but this time leading with the non-dominant leg.

  • Repeat

Resistance bands (also known as pull up assist bands or pull up resistance bands) have gained even more popularity in recent months. The ability to work out anywhere without having to invest in multiple weights of dumbbells or heavier equipment makes resistance bands all the more desirable. Whether your gym is closed or you’re just working out in a limited-size space, incorporating resistance bands into your fitness program helps improve your fitness routine.

For people that have relied on dumbbells and barbells for most of their training, the transition to resistance bands can a little different. Some have even been skeptical that strength training can’t be done without massive weights. That’s the beauty of resistance bands. Resistance pull up bands come in a variety of weight levels, which can be incorporated into any fitness or training routine, from beginner to advanced. Best of all, the variety of band levels is also helpful because different muscles will utilize different weights levels.

Resistance bands are also very useful for warms up, mobility, and rehabilitation. Before beginning any pull exercises, stretch with resistance bands to loosen the muscles and reduces the risk of injury. Whether you’re using bands or traditional weights, loosen up your shoulders, back, and chest with moves like the pull apart for improved mobility.

If you’ve been searching for ways to improve or switch up your strength training, start using resistance training bands. As you get more comfortable with resistance bands over time, you’ll notice that their effect is more noticeable. They don’t rely on gravity and the further you stretch them, the more resistance is added. In this article, we’ll give you our top 8 full body resistance band exercises that can be done anywhere. Try to perform these resistance bands exercises for 3 to 4 sets (10 to 12 reps). Let’s get started with the first one below.


For a workout that’ll have you feeling the burn, doing bicep curls with resistance bands will provide incredible gains. Unlike dumbbell bicep curls, resistance band bicep curls will offer resistance during the entire movement because the resistance force is constant. Here’s an easy way you can train your biceps with resistance bands:

  • Pick a resistance band weight that you can do

  • Place the band below one foot, standing shoulder-width apart

  • Grasp the other side of the resistance band with one hand

  • Keep your elbow close to your body and perform a curl

  • For varied resistance, stand on the band with both feet and perform a curl


For this exercise, you will need a sturdy pole or an anchor so you can attach one end of the band and perform the extension portion. This exercise is similar to using a cable pulley machine and can utilize any resistance level for building tricep muscles. To begin the workout, here’s what you need to:

  • After securing one end, pull the band and allow some slack for the full motion

  • Stand with a slight bend in your knees and bend forward (about 45 degrees — keeping your back straight)

  • Keep your hands and elbows close to your body and at about waist-level

  • Pull the band back (as if you’re skiing) until it’s fully extended

  • Return the band to the forward starting position and repeat the process


We’re not quite done with the triceps yet. The overhead tricep extension also works the tricep muscle, but this time you’re in a full standing position. Placement of the pull up resistance bandwill be similar to the bicep curl, except the pulling portion of the band will be behind your head. Here’s the movement:

  • Place the band below one foot, standing shoulder-width apart

  • Grab the other part of the band and move it back and behind your head

  • Your grip on the resistance band should be tight (slack will be behind your back)

  • With one hand, as if you’re reaching back, start pulling up towards the sky

  • Control your elbow and until your arm is fully extended, then retract

  • The move will test your stability as well as tricep muscles


Let’s switch things up and move on to shoulders. Using resistance bands for shoulder workouts is like using a barbell or cable pulley machine, except you don’t have to deal with the bulky equipment. For upright rows, your grip can be close together or you can try the move with a shoulder-width grip. Here’s how to do the band upright rows:

  • Stand on the band with both feet, having with your feet close together

  • Grab the other end of the band and hold it out in front of you

  • With both hands and a firm grip, pull the band up towards your chin

  • Make sure your elbows are pointing upward as pause briefly

  • Return to starting position and as you go up again, make a slight pause at the top


Having targeted the arms, and shoulders, we now move to work the back muscles. With bent over rows form is of the utmost importance. Your foot placement will be similar to the upright rows you just performed, so it’s a somewhat smooth transition. For this move, as you contract you should also incorporate a slight pause. This will give extra tension to the upper back muscles, such as the lats. Follow the steps below:

  • Stand with a slight bend in your knees and bend forward (about 45 degrees) with your back straight and core tight

  • The band should lay flat on the ground so you stand on the band with both feet

  • Your feet should be shoulder-width apart as you hold the loop ends of the band

  • Keep your elbows tucked as you pull back on the bands, squeezing your shoulder blades together

  • After a slight pause, return to the starting position and repeat the move


One of the best ways to work your deltoids and upper back is to perform face pulls. Typically done on a cable pulley machine, resistance bands are a great alternative for this move, offering consistent resistance from start to finish. You will have to find a sturdy pole or object to attach one side of the resistance band in order to perform this exercise. Here’s how to do shoulder exercises with bands:

  • Stand back with a slight amount of slack on the bands

  • Hold the ends of the bands with your hands shoulder-width apart

  • Pull back on the band while bringing the bands up and toward your face

  • Keep your elbows high as you squeeze your shoulder blades together

  • For added resistance take a small pause at the top (contraction)


This is the cranked-up version of a regular push up. Adding resistance bands to the move will bring tension to your arms and chest for an explosive workout. Not only are you targeting the pecs, but you’re also firing up your deltoids and triceps. The simple move is done as follows:

  • Place the band horizontally around your upper back, hold the ends

  • Transition to the floor and into the standard push up position

  • The band should be centered around the middle of your back

  • The grip (end loop) should be under your hands and around the palm area

  • Perform the classic move by keeping a strong core as you move down toward the floor

  • Extend your arms to return to the starting position and repeat   


There are several ways to do squats with resistance bands. Some have even done the move with tube resistance bands, which can be easier to maneuver due to the grip handles. Whichever way you perform the squat move, you’ll be working your quads and your core. Here’s what you should do:

  • Standing shoulder-width apart, step onto the resistance bands

  • Squat down and grab the resistance band with your hands

  • Place the band onto your shoulders (behind the neck) and slowly stand up

  • For better control, you can move your arms to ‘hug’ the band so it’s resting on the front of your upper body

  • Be sure to keep your core tight and breathe as you repeat the move

There you have it! In this article, we gave you our top 8 total body resistance pull up band exercises that can be done anywhere. Give this workout a try or slowly start adding these moves into your strength training or mobility routine.

1st: Usage of Foot Rings
2nd: Usage of Door Anchor

Door Anchor above

Suitable for standing training.         Grasp the tension bands to have exercise for shouder, chest, triceps, biceps, abdomen

Door Anchor under

Suitable for pull-out training. Hold the bands to have fitness for back muscles, arms,legs

3rd: Easy and convenient to exercise. Carry-on pocket gym

Other ways to use





I. Learning the Hula Hoop technique: How to start best?

1. Basic Hooping:

Hula Hoop basic position. ParallelBasic position I (= parallel position):

For the parallel position, it is necessary to place the legs hip-wide and parallel to the shoulders. Bent the knees slightly, the shoulder blades are oriented backwards, the back should be kept straight. Now grab your Hula Hoop with both hands and put it reaching to the hips on your back. The elbows should be bent around at an angle of 90 degrees.

Now please turn the upper body and the Hoop to the right and left. You should do that to determine whether you have enough space for movements or whether there are still objects in your range. Very important is the first swinging movement: It should be parallel to the ground in order to easily keep the Hoop with minimal force above. Once you have a good feeling for this first move (i.e. the Hula Hoop rotates around the waist), you can try to keep it longer above by means of shifting your weight to the right and to the left. Please note that this no circular movement is necessary as it is often incorrectly stated.

Basic position II (= step position):
Step Position
Please place yourself with approximately 20 to 30 cm offset legs in the Hula Hoops and try the step position. The knees are slightly bent, the shoulder blades show towards the back, the back is in a straight position. Keep the Hula Hoop with both hands on the waist level, so that it should rest on the lower back.

If you want to give impetus to the Hula Hoop, you need to rotate your upper body in one direction and to give the Hula Hoop a final push in the opposite direction. In this way, it should begin to rotate around your waist. You will be able to keep it up if you immediately begin to shift your body weight forward and back.

Please take care when shifting the weight to the fact that the feet are resting on the ground. You should neither stand on the tiptoes nor on the heels.

Arm position at HoopingThe position of the arms:

Please keep hands and elbows above the waist and stretch them upwards so that they will not be in the way.

Contact points (="Hooping Points"):

Your Hula Hoop will regularly touch two points on the body when it moves around the waist: These points are called Hooping points (see pictures).
If the Hula Hoop is rotating to the left, then there is one of these points on the back of the right hip. Accordingly, the other is located on the front of the left hip. If the Hoop rotates to the right, one point is front right, the other left behind.

Concentrate on these points and lift out at these points against the Hoop to reduce the force and to ensure the desired stable rotation.

In the so-called step position (= basic position I), the focus is on towards the midsection of your body. As shown in the picture, the points are further outward in the parallel position.

2. Stopping the Hula Hoop and changing directions

Here you can read how to hold the Hoop correctly and how the direction can be changed quickly. In this way, we want to make sure that you avoid injuries and that you have fun to learn new tricks quickly and successfully. Also take a look at the pictures in order to better orient yourself:
Starting position. first swing
Image 1. starting position Image 2. start/swing

Put the Hula Hoop in motion by turning the hip and torso to the right and turn the tire for the Base Hooping in the opposite direction.
Stopping and changing direction when Hooping
Image 1 shows how the left thumb is moved diagonally in front of the body so that the Hula Hoop can revolve above. Now grip the Hoop with your hand (image 2). Image 3 illustrates how the hips and the upper body swing with the direction. The right hand has the function to support the movement. Figure 4 shows how you can stop the Hula Hoop safely: You can now take advantage of a swinging movement in the opposite direction in the described position.

3. Variations/catching techniques for Hula Hooping

a) speeding up
Speeding up with Hula Hoop
Do you want to vary the speed? Double or triple the speed with the force of the legs and feet. As you increase the speed of the rotation, the Hula Hoop will automatically move upwards.

b) Shimmy (rapid shaking movements)
Schimmy- rapid shaking movements
The knees are bent and you crouch down so that the Hoop can be caught. With rapid shaking movements (Shimmys), you can bring the Hula Hoop back onto the waist. Now you straighten up again to continue the basic Hooping movements with flowing forward and backward movements.

c) Rotation in the same direction
Rotation in the same direction
Here, you move in the same direction as the rotating Hula Hoop. Once you swing with the Hoop, it will lose speed. You can obtain more easily control or stop it at your request again. You may continue with rearward-forward movements.

II. Warm-Ups. Stretching

Prior to any sporting activity, it is advantageous for your body if you warm up with appropriate stretching exercises. The following warm-up can loosen muscles, quicken the pulse and improve the blood flow for an increased transport of oxygen. In mental terms, the warm-up can contribute to build the passionate and sensual attitude of Hoop Dance.
We encourage you to do stretching for at least 5 minutes before each training session. You don’t have a lot of time? Then choose from the following exercises one that targets the muscles or joints. Generally, you should inhale deeply and exhale with each contraction.

Stretching of thighs
(trained part of the body: legs)
Stretching of thighs
The feet are in a shoulder-width position. Please put your Hula Hoop left hand side on the floor. Then put the left hand on it. Embrace the ankle of the right leg with your right hand so you can pull the leg toward the buttocks. Meanwhile, you keep your back straight: Make sure that the bent knee is not moving forward. The stretching can be amplified if you lean forward or further pull the heel towards the buttocks. Before you change the side, you should hold the described position approximately between 2 to 5 seconds.

Neck rolls
(trained part of the body: neck)
Neck rolls
Initially, the shoulders should be relaxed hanging down, the head is slightly bent forward; the chin is tilted toward the chest. You should inhale and start with slow circular movements while the head rolls up and to the right. You should exhale if you have reached the highest point or if you are again in the downward movement. You should make sure that the head is not reclined. The aim is to protect the sensitive cervical vertebrae as well as possible. Image you would draw with the tip of the nose a circle at a window in front of you. You should repeat this 3 or 4 times.

Stretching of the torso
(trained part of the body: the back and belly)
Stretching of the torso
Bring your feet in a shoulder-wide position. You should keep the Hula Hoop behind your body so that its lower end touches the back and that the upper end of the Hoop is over the head. You should now inhale deeply and hold the lower body as straight as possible.
Now please turn only the torso to the right and hold on for a few seconds. Then you turn to the left until a gentle and soothing stretching effect can be felt. The head is hold upwards and the Hula Hoop is pressed perpendicularly against the back. Here, you should regularly breathe in and out while you make a total of 4 more rotations in both directions.

Torso area
(trained part of the body: hips, back and legs)
Torso area
Take an upright position and hold the Hula Hoop behind the back. Inhale. Now exhale slowly while the upper body is obliquely bent forward. The uppermost point of the Hula Hoop should swing down towards the left foot. It is completely OK if the Hoop thereby possibly touches the ground. You feel a gentle stretching effect in the left back of the thigh and along the right side.
You are still bent forward and move the Hoop in the middle of the body, eventually leading to the right foot. You breathe, slowly get up again until the Hoop has reached its initial position at the back. Now imagine you would paint with the upper side of the Hula Hoops a circle. This exercise should be repeated several times before you finally change the direction.

Hip swinging
(trained parts of the body: hips, back and legs)
Hip swinging
Your Hula Hoop is kept at the height of the waist, the feet are in a shoulder-wide position. With expansive, but slow movements your hips move to the right and left. The Hula Hoop should not be moved meanwhile. You breathe deeply and in a controlled way. You should try to touch the inside of the Hoop with the hips. We recommend that you perform this exercise several times. Next, you swing your hips forwards and backwards. Basically, it is the same movement to give momentum to the Hula Hoop in the step position. The head remains in an upright position, while the shoulder blades are drawn to the rear.

(trained body parts: shoulders, back stretching)
Take an upright position and keep your Hula Hoop with a loose grip at the center of your body. Press the right shoulder forward, the left backwards at the same time. Conversely, now press the left shoulder forward, the right to the back. The lower body and Hoop should meanwhile remain as plane as possible. Do not forget to breathe regularly. You can now can try to accelerate the pace or to use the described movements until you feel warm and slightly. This is likely to be the case after one minute.

Lateral stretching of the upper body
Lateral stretching
As shown in the picture, you hold your Hula Hoop again a little more than shoulder-width above your head. While holding this position, you move slowly to the right respectively left side until a gentle stretching effect is perceptible. In this position, you remain for some time before you return to the starting position. You should perform this exercise without momentum and keep the Hoop stretched over your head. The effect of this exercise will be greater the more you focus on the respective muscles.

Lateral stretching of the upper body 2
Lateral stretching with hoop
Hold your Hula Hoop a little more than shoulder-width above your head. While holding this position, you slowly move to the right and left side until you feel a stretching effect. Before returning to the starting position again, stay in this position. You should know that the practice described can be completed without any momentum, while the Hula Hoop is kept stretched over the head. The stretching effect will be greater and more efficient the more you focus on the respective muscles.

Lateral knee flexion and strechting
(trained part of the body: legs)
Lateral knee flexion
At the beginning, you stand in front of the Hula Hoop. The legs are in a shoulder-wide position, the head is facing forward. Please put your hands onto the Hula Hoop. The right foot is now stretched as far back as possible and the left knee forms an acute angle. The back must be kept straight. Now you will feel tension in the thighs. Please stay for a few seconds in this position. Then repeat the described exercise with the other leg.

Stretching the muscles in leg, shoulder and back
Stretching the muscles in leg
This picture will give you an idea how you can reach a gentle, yet effective stretching of the muscle groups in the range of shoulder, legs and the back. Keep the Hula Hoop at the start in an upright position, and then bend the torso gently forward. Thus, keep the Hoop firmly and describe with your body ideally a right angle. Hold the position for a few moments before you raise your upper body slowly.

Back stretching
Back stretching
With this exercise, you can stretch your back gently to prepare it for an upcoming workout. Put the Hoop in the height of the neck below the head and run it close to the body. The arms are close to the body and offer stability. Now bend the head slightly and slowly backwards. The Hoop will yield thanks to its flexible structure and act simultaneously in a supportive way. Perform the stretching only so far that the pressure of the Hoop on the body does not interfere in any way. This exercise should be repeated several times. Perform the movements slowly and pay attention to a targeted form of breathing.

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BEVILLE is mainly manufacturing and selling resistance bands and some other related exercise equipment in Europe.Just like our slogan,we hope that the one who doing workouts with our equipment will become charming and vigorous.
Make you charming and vigorous