At home mini-band exercises!
I am going to share with you some of my favorite exercises with mini-bands!
You can buy this bands at Amazon , very affordable and a great complement
for your workouts!
I absolutely love these bands, since I bought them, I add band exercises into my training, or even set up a full workout just with them. They are great to hit your muscles in a different way and add variety to your workouts. Also they are portable, easy to store and excellent to bring along with you in a suitcase! As you can see in the picture, you have different colors that refer to different resistances. The black one is the heaviest and it is quite challenging. The red is heavy but will allow you to perform much more repetitions in your exercises than the black one. Then you have the Medium and Light ones, which I personally don´t use that much as I find it difficult to feel the "burn" with them. They are excellent for begginers or for some exercises that require a light and quick movemets. Here are some movements that everyone can do! Try them out ;) I will start with Band Walks. They are my favorite exercise and you can pair it (superset it) with another exercise of your convenience.
To perform this exercise, just set your band over your knees and squat down. Then walk to one side opening your legs wide and perform the desired number of repetitions. Do the same to the other side. Tips: Keep that squat low to really feel the work on your legs and glutes and keep the band in tension at all times.
Another good exercise is the side lying abduction. This is great for the outer side of your hips, legs and glutes; tightening, toning and lifting, while getting rid of cellulite.
To perform this exercise, just set the band just above your knees and lay down on one side. Lift and lower the top leg trying to keep the tension on the band at all times.
Glute kickbacks with resistance band are fantastic to lift your glutes! Try them out and feel the burn of this amazing exercise
To perform this exercise, just set the band around your legs and over your knees. Get in a quadruped position and extend one leg completely, pulsing for about 5 sec. at the top. Tips: Keep your core tight at all times. Avoid swinging side to side and focus on your glutes, contracting them every time you lift.
Standing abduction. This exercise is good for your outer thigh as the lying variation, you can alternate them or choose your favorite. Both are great for the same purpose!
To perform this exercise, set the band above your knees. While keeping your feet together, open and close your knees. Tips: You can lean on something if you feel you lose your balance This is a standing variation of the lying clam shell exercise
You can also work your upper body with mini bands! Here two of my fav exercises to work your back.
One arm mini-band bent over row
To perform this exercise setep on the band with one foot, lean forward with your back straight and pull with one arm. Tips: Keep your back straight and a neutral head position; don´t force your neck.
Reverse fly exercise
To perform this exercise, put a band around your wrists and open your arms straight at shoulder level. Then try to force to the outside and perform little pulses. Tips: Keep a straight back at all times and use a light band for this exercise ( Medium / Light )
I hope you will try the exercises! Keep me posted and share your mini-band workout experience with me!