4-Move Theraband Workout From ChaiseFitness

Rachel Piskin, a former dancer with the New York City Ballet and the founder of the incredibly popular New York City-based boutique fitness studio, ChaiseFitness, has reinvented the band workout. Her studio's signature moves are a combination of ballet exercises, cardio, and core work, all made more difficult with the introduction of a Theraband, a long, flat resistance band that can be used to amp up the challenge of practically any exercise.

Given that not everyone has the luxury of living in the New York City area, Rachel offers up four leg- and butt-focused moves you can try at home. If you decide you like the style of routine, check out Piskin's Chaise on the Go program featuring four streaming videos that anyone can follow online.


Curtsy Arm Extension

Stand in the middle of the Theraband with your left foot, toe turned out, and hold one end of the Theraband in each hand with your arms down by your sides. Point your right leg out behind you, making sure to stay on the ball of your foot so you are in a curtsy position. Pull your Theraband and arms up and out to your sides as you slowly bend your knees, lowering into a deep curtsy, working against the resistance of the band. Return to the starting position and repeat 12-20 times before switching sides. This move targets the arms, glutes, core, and hamstrings.

Make it Harder:  Once you're in the low curtsy position, pulse your arms and legs 10-20 times to further engage your glutes and hamstrings.


High Heel Lifts

Plie squat

Focus on improving your posture and alignment, balance, and glute strength while performing the high heel lifts (also known as a plie squat).

Wrap the ends of the band tightly around your hands and extend your arms in front of you to form a triangle shape with your body. Stand with feet hip distance apart, toes turned out, and bend your knees. Lift your arms above your head and lift your heels to a balance. Lower back down before performing 20 total heel lifts.

Make it Harder: Maintain your balance at the top of the plie and pulse your legs 20 times.


Side Leg Extension

Side Extension

This exercise targets your glutes, quads, core, and upper body. Start on the floor in a kneeling position, balanced on your right knee. Extend your left leg straight out to the side of your body. With the Theraband wrapped in your right hand, with your hand placed on the floor under your shoulder, wrap the other end in your left hand and extend your left hand to the sky. Bend your left elbow so that your left fist starts behind your neck. Lift your left leg up toward the ceiling and extend your left arm straight at the same time. Perform 10-12 lifts, then hold your leg lifted and pulse it 10-20 times. 

Make it Harder: Hold your lifted leg after completing the pulses and point and flex your foot ten times.


Plie Planks

Plank plie

Put your feet into a slightly turned out position (toes apart heels together) against a wall. Walk your hands out into a plank position so that your body forms a straight line from head to heels. Make sure your palms are directly under your shoulders. From this position, press your hips back toward the wall and your heels, bending your knees toward the floor into a plié plank position. Push off the wall to extend your legs and return back to plank position. Perform 15 reps of two to three sets with rest in between sets. This exercise strengthens the glutes, inner and outer thighs, hips, hamstrings, core, and upper body. 

Make it Harder: Perform a push-up after you return to the plank position. 

A Word From Verywell

Keep in mind that resistance bands come in a wide variety of resistance levels. If you find some of Piskin's exercises almost impossible to perform, chances are you need to select a band with less resistance. Likewise, if the band you're using seems to add no challenge at all, it's probably time to graduate to the next level of resistance. Also, remember that you're in control of the band's degree of tautness. You can make a light resistance band more challenging by "choking up" on the band and increasing the tension. 

Finally, ​check your resistance bands for wear and tear before each use. The last thing you want is for a band to break in the middle of an exercise and snap you like a giant rubber band. 

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