The mini bands can be carried anywhere and can be used at home or outdoors, therefore, as you will see in the following exercises, they are excellent for working the hips, buttocks, shoulders, and backs, along with many other muscles
Mini bands, also called elastic mini bands, offer the opportunity to work a large number of muscle groups in many different ways. These simple accessories test our strength and endurance. Below we show you some exercises with mini-band so as to reap the maximum benefits.
For those who do not know them, mini bands are, as the name indicates, very resistant small latex bands that are used to train the body. Numerous exercises can be performed to train the upper and lower body.
One of the main advantages of mini bands is that they are easy to use and for all ages. In addition, there are several types: for low, medium and high resistance. Thanks to the different degrees of hardness, it is possible to purchase the ones that best suit your abilities.
8 exercises with mini-band
The first exercise works perfectly as a warm-up when starting a leg training program. Put your legs inside the band, which you must place above the knees.
With your legs level with your shoulders, slightly bend your knees (without going over your toes) and bring your buttocks back keeping your back straight. Bring your chest out and contract your abdomen.
You will have to imitate the movement of the crabs, that is, walk sideways and then return to the starting point keeping the position described.
Important: you must exercise constant force with your knees to keep the band tight. You can make the work more intense by adding another to the height of the ankles.
2. Jumping jack
You will certainly have done this exercise at school during the hours of physical education. Now we make it more difficult with a mini band at the ankles. In this way, we will get one of the most aerobic mini band exercises.
Start with your feet together and your arms along your sides; then take a hop and fall with your legs open and your arms half-extended on your shoulders. Repeat without stopping and at a moderate pace.
3. Adductors with mini-band
Put the band around your ankles as in the previous exercise, start with your feet together and your arms at your sides. Then raise one foot to the side without bending the knee; to maintain balance, also raise the opposite arm, also extended.
Start slowly, because it can take a few seconds to balance. Do 10 or 15 repetitions and then switch legs. You can perform the exercise even without the movement of the arms, leaning against the wall.
This is the typical bridge that is built in the gym. In this case, a band is added below the knees. For an even more complete exercise, you can add weight to your belly.
Lie on your stomach, with your knees bent and the soles of your feet on the floor. You have to lift your buttocks as much as you can and then return to the starting position without touching the ground.
5. Squat with jump
The difficulty with this exercise is relatively higher than the others. Put the band just above the knees. Then, with your hands joined at chest height, your back straight and your abdomen firm, perform a deep squat.
On the way up, jump on the spot or with a step or step of your choice. In any case, you must take advantage of the fall to lower yourself and perform a new squat.
6. A rowing machine with mini-band
To perform this simple exercise to train your back and shoulders, just pass a mini band under your foot. Then, with one knee on the ground and the other bent at 90 ° (as in lunges), grab the mini band with the opposite hand and perform the typical rowing machine exercise.
For those who don’t know it, you have to pull the band backward keeping your elbow bent and your back straight. The resistance of the band will determine the difficulty of this exercise.
7. Triceps with mini-band
Take the mini band and bring it to the back, the hand must be exactly in the center of the back. On the other hand, grasp the band behind the neck and with your elbow in a fixed point, bring your arm up.
8. Arms lift
The last exercise on this list is to put the mini band around your hands. Keeping the elastic taut and with your arms fully extended, move them to the side and then towards the shoulders as much as you can so as to form a straight line with the feet and the rest of the body.
You can try many other mini band exercises. They are very useful because they can be personalized and suitable for everyone. So what are you waiting for to buy your elastic bands and train with them?