Our new exercises section (visible to desktop computer users only) is open. See our policy. That was before I tried this mini-band … Place a light to medium tension mini band around your ankles. Before we get into the 24 mini band exercises that will strengthen your chest, back, shoulders, arms, core, glutes, legs, hips, ankles, and improve balance, let’s take a look at what resistance bands are. Loop the mini band around both hands and place your left hand on your right shoulder. Stand with your feet slightly wider than hip-width apart creating tension on the band. Mini Band Lat Pull down (muscle areas strengthened – upper back, shoulders and front of arms). Initiating movement with your hips, squat back and down until your thighs are parallel to the floor. Relax smoothly back to the starting position, don't jerk or allow the band to snap your arms back. Sit on the floor or chair and rest the back of your lower leg on a rolled towel or foam roller. Put a mini band around your ankles, and stand in a quarter squat position with your feet shoulder-width apart. Mini Band Hip Abduction (muscle area strengthened – outer upper leg). Perform 2-3 sets of 10-15 repetitions per set. Since you are working large muscles, this exercise should be performed early during the leg exercise portion of your workout. With DynaPro mini bands, you can make the most out of ordinary exercises like squats, push-ups and upper body workouts. With mini bands, you can target muscle groups, including your core, and maximize strength-training results. Lift your left heel up to your but, pause, then lower your foot to the ground. Repeat for a total of 8-12 or 10-15 repetitions. Lift your right leg with knee bent, pause, then lower your foot to the ground. Sit on the floor or chair with the mini band on the forefoot farthest away from the anchor point as shown. Mini Bands Workout for Legs (Recommendation). Create a V-taper with back exercises like Back Row, Wide Grip Lat Pull and tons more! Mini Band Workout for Ankles (Recommendation). Contact Us. Grab the bottom of the mini band with left hand and pull down on mini band while straightening arm. This is also a great mini band workout for athletes. It's a comfortable Fabric Miniband that has the same elasticity but a lot more comfortable. How to: Kneeling on your left leg, your right leg forward and knee bent 90 degrees, and a mini band under your right foot, grab the band with your left hand (a). mini bands) are a small continuous loop. Push back up the start position. To advance the basic two leg glute bridge move, you can do a single leg glute bridge. They are extremely easy to use and come with a lifetime warranty so they make an excellent choice for training. Repeat for a total of 8-12 or 10-15 repetitions. Join our mail list below for updates and promotional offers, Save $20.00 now through March 31st– on PEAMS®Push-up Mat Stand up then repeat for a total of 8-12 or 12-15 repetitions, Mini Band Workout for Legs  (Recommendation). Perform 2-3 sets of 10-15 repetitions per set. Here are 10 of the best exercises you can do (anywhere!) There are mini resistance bands (referred to as, There are figure 8 resistance bands that are shaped like a figure 8 and have cushioned handles, There are ring resistance bands that contain a soft pair of handles, There are lateral resistance bands that have a Velcro ankle cuff attached to the band and, There are resistance strength bands that are large (approximately 41 inches) and consist of a continuous loop. Because this exercise strengthens the small muscles of the upper body, it should be performed after shoulder exercises. Separate the band out to the side as far as you can to create some tension, then begin a quick flutter/pulsing-like move with both hands by pulling the band away from your body at the side and back … Place a light to medium mini band around your ankles and hold on to a supporting object (chair). Switch sides and repeat! Keep thighs and shoulders in a straight vertical line, hips still and abs tight. Perform 2-3 sets of 10-15 repetitions per set. Mini Band Hamstring Curl (muscle areas strengthened – back of legs). Pause at the top of the range of motion, then return your forefoot slowly back to the start position. This movement can be performed during the leg portion of your workout. This exercise can be performed during the leg portion of your workout. Another variation is the mini band walk below. Also a great exercise for person interested in strengthening the hips when used with lateral walks. Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart. Bonus exercise using the PEAMS® and the mini band with mini hand around the ankles. This is a great mini band exercise for runners for strengthening the ankles. Do the best Back Exercises with Bodylastics Resistance Exercise Bands. Bonus exercise using the PEAMS® with mini hand around the wrists. Pressing the quads out on the band, slightly bend the knees and hinge at the hips, pressing the glutes back while keeping the shins perpendicular to Place a mini resistance band just above your knees. then switch hand position for other side. These come in different weighted resistance to assist you in gradually and effectively mastering your workout routine. Because this exercise strengthens the large muscles of the upper body, it should be performed very early in the strength portion of the workout for upper body. Place a light to medium mini band around your ankles and hold on to a supporting object (chair). Lift the top knee upwards while the feet remain in contact with each other. Rest for 15 seconds then repeat the circuit a second time. Mini Band Workout for Arms (Recommendation). Patrick is an ACSM Certified Exercise Physiologist, the inventor of the PEAMS, Developing the Habit of Exercise: A S.M.A.R.T Approach. Mini band should be around both wrists. Pause when left arm is fully extended then return left are to start position. This is a great mini band workout for athletes to strengthen the hamstrings that would be commonly work by doing deadlift. Cheers, Seated row: Sitting on your mat, flex your feet in front of you and wrap your band around the soles of your feet. Place both hands inside of the band, palms facing in. Brace your abdominal muscles and bend your knees slightly. Engage the core and press your foot forward. Pause at the top of the range of motion and slowly return forefoot to the start position. Mini Band Ankle Plantar Flexion (muscle area strengthened – ankle). Slowly return to the starting position. Resistance Mini Band Exercises +PDF download a printable PDF version of exercise guide Routine: 3-4 sets of 10-15 reps of each exercise (do this 2-3 days per week). Mini Band Back Row (muscle areas strengthened – upper back and front of arms) Take a kneeling position with right knee on the ground and left foot on the ground. Stand beside a chair (for balance) with feet shoulder-width apart, Place your mini exercise band right above your ankles, Lift your right leg to your side and squeeze your glutes as you lift, Lie on your left side with your legs straight, Lift your right leg, keeping the leg straight, Assume the Lying Abductor Lift position, but this time use an exercise ball to prop your upper body up as your feet rest on the ground, Lower your right leg, and repeat the motion eight times, Switch sides and repeat! Mini Band Ankle Eversion (muscle area strengthened – ankle). Attach an extra light to light tension mini band around a stable object or attach it to our resistance band door anchor (towards the level of the foot on the hinge side of the door). Lie down on your back, and place a small band around the top of your thighs, right above the knees, with the back part of the band resting above the backside of … To perform the isometric version of this exercise to further strengthen and hips, while leg is in the up position, hold for up to 30 seconds. Pause at the top of the range of motion, then return your foot slowly back to the start position. Attach an extra light to light tension mini band around a stable object or attach it to our resistance tube door anchor (towards the bottom of the hinge side of the door). A mini band workout routine is suggested. I used to look at mini-bands and see them as "a warm-up tool" or just a piece of equipment that helps make sure you don't have the valgus knee movement. Lift the right foot off the ground and move your right leg behind your body. One great Mini Band Back Exercise is the Half-Kneeling Single-Arm Row, which will strengthen your back and help improve your posture. • Rest your head on your hand and bend your hips and knees. Perform 2-3 sets of 10-15 repetitions per set. Repeat the motion, Stand with your feet shoulder-width apart and bend your knees, Place your mini loop band just above your ankles, Step out to the right, followed by your left, and shuffle along so you’re still feeling the resistance, After 10 steps, switch to stepping out to the left, first, Place your mini loop band around your feet, Lie on the floor and place your hands behind your head and rest your feet on the ground, Squeeze your abdominals as you simultaneously lift your upper back and legs from the ground, Push and pull your legs back and forth to create the pedaling motion while turning your elbows to face the leg with the bent knee, Place your mini loop band around your ankles and prop your legs up on your DynaPro exercise ball, Lie on the floor and rest your hands on the ground, palms-down, next to your hips, Squeeze your abdominals as you lift your your right leg from the exercise ball, toward your chest, Lower your hips and right leg, and repeat the motion eight times. If you follow this order, you will benefit greatly. If unable to perform movement continuously, while the hands are lowered a shoulder level, push the hands away from the body and hold the isometric contraction for up to 30 seconds, Mini Band Back Row (muscle areas strengthened – upper back and front of arms). Position your hands at your waist. 10 Resistance Band Exercises for Stronger Legs Resistance bands offer the best bang for your buck, challenging little-used muscle groups that make a big difference We’re resistance-band … Place a medium to heavy tension mini band around your ankles and slightly bend knees. If you're looking to get more bang for your buck in your workouts, add a mini resistance band to these 14 exercises to make your favorite moves even more effective. Mini Band Hip Adduction (muscle area strengthened – inner upper leg).