Exercising with Mini Resistance Bands

Mini resistance bands are portable and can be used at home or on the go. In this article, you'll see exercises that work your hips, glutes, shoulders, back, and many other muscles.
Exercising with Mini Resistance Bands

Last update: 05 July, 2018

Mini resistance bands, or mini bands, let you target muscle groups in many different ways. These simple accessories will test your strength and endurance. We will show you some exercises using mini resistance bands that will allow you to fully benefit from them.

If you do not already know, mini resistance bands are, as its name suggests, small, very resistant bands of latex used to train your body. You can use them to do a wide variety of exercises for both your lower and upper body.

Among its greatest advantage is that they are easy to use for all ages. What’s more, there are different types such as, light, medium, and high-resistance bands. As a result, you can progressively increase the resistance you use.

woman at gym using mini resistance bands

Eight exercises with mini resistance bands

1. Side walk

This first exercise is perfect as a warm-up before working out your legs. First, place your legs inside the band and make sure it stays over your knees.

With your legs shoulder-width apart, bend your knees slightly making sure they don’t go past your toes. Next, push your hips back while keeping your back straight. Furthermore, bring out your chest and tighten your abs.

This exercise involves doing the crab walk. In other words, walk to one side, come back to the starting point, and go the other way. Do this while keeping your posture as described above.

Note: maintain the resistance constantly with your knees to keep the band extended. You can make this harder by adding another band around your ankles.

2. Jumping jacks

You have probably done this exercise in your physical education classes. Here, you will make it harder by adding a mini band around your calves. By doing so, you will be able to do one of the most aerobic exercises using mini resistance bands.

Start with your feet together and your arms at your sides. Next, make a small jump and land with your legs apart. Your arms should be slightly extended over your shoulders. Repeat at a moderate rate without stopping.

3. Hip abduction with mini resistance bands

First, with the mini band at the same place as before, start with your feet together and arms to one side. Next, lift your leg sideways without bending your knee. To keep your balance, lift and extend your opposite arm as well.

mini resistance band with woman's legs

Start slowly, since it might take you a bit to gain enough balance. Do 10 or 15 repetitions and repeat with your opposite limbs. You can also do it without moving your arms by leaning against a wall instead.

4. Hip raise

This exercise involves the typical “bridge” that is done at the gym. However, for this exercise you will place a band over your knees. What’s more, you can do it with or without any weight on your abdominals.

To do the exercise, lie on your back with your knees bent, and your feet flat on the floor. Lift your hips as high as you can and lower them back to the starting position.

5. Squat jump

This next exercise is relatively harder than the previous ones. Place the band over your knees. Next, with your hands together at chest height, your back straightened, and your abs tightened, do a low squat.

woman squatting with mini resistance bands

Finally, jump as you come back up. You can do this in one place or on a step or stair; it is up to you. In any case, you should take advantage of the momentum from your drop to come down and start the next squat.

6. Rowing with mini resistance bands

This simple exercise targets your back and shoulders. Place a mini resistance band under your foot. Next, place a knee on the ground and bend the other one at a 90 degree angle, like a lunge position. Take the band in the opposite hand and do a rowing motion.

If you are unfamiliar with this movement, pull the band backwards while keeping your back straight and elbow slightly bent. The band’s resistance will determine how much effort you will need.

7. Triceps exercise with mini band

First, take the mini band and bring it to your back. Your hand should be over the center of your back. With the opposite hand, pull the band behind your neck, making sure to keep your elbow still while extending your arm upwards.

8. Arm raises

For this last exercise, place the mini resistance band on the outside of your hands. Keeping the band and your arms fully extended in front of your shoulders, bring your arms up above your head. They should form a straight line with your feet and body.

In conclusion, these 8 mini resistance bands exercises are not the only ones you can do. There are countless others you can try out and add to your routine. They are very useful as they can be adjusted for anyone to use them. What are you waiting for? Go get your set and get moving!

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.