Mini bands, also called mini elastic bands, offer the ability to work a large amount of muscle groups in many different ways. These simple accessories test our strength and endurance. Below we show you some exercises with mini bands in order to get the maximum benefits.
For those unfamiliar with them, the mini bands are, as the name indicates, small very resistant 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, you can buy the ones that best suit your abilities.
8 exercises with mini band
1. Side walking
The first exercise works perfectly as a warm-up when starting a leg training program. Put your legs inside the band, which you need to place above your knees.
With your legs at shoulder height, bend your knees slightly (without exceeding your toes) and bring your buttocks back while keeping your back straight. Pull your chest out and contract your abdomen.
You will have to imitate the movement of the crabs, that is to walk sideways and then return to the starting point maintaining the position described.
Important: You must exert constant force with the knees to keep the band tight. You can make the work more intense by adding another one to the height of the ankles.
2. Jumping jack
You will certainly have done this exercise at school during physical education hours. Now we make it more difficult with a mini band on the ankles. This way we will get one of the most aerobic mini band exercises.
Start with your feet together and your arms at your sides; then do a jump and fall with your legs spread and your arms half extended over 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 lift one foot to the side without bending the knee; to maintain balance, also raise the opposite arm, which is also extended.
Start slowly, as it may take a few seconds for you 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 made in the gym. In this case, a band is added below the knees. For even more complete exercise, a belly weight can be added.
Lie on your stomach, with your knees bent and the soles of your feet flat 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 with the others. Place the band just above the knees. Then, with your hands joined at chest height, back straight and abdomen firm, perform a deep squat.
As you ascend, jump on the spot or with a step or a step, of your choice. In any case, you must take advantage of the fall to lower yourself and perform a new squat.
6. Rowing machine with mini band
To perform this simple exercise to train the lats and shoulders, just pass a mini band under the foot. Then, with one knee on the ground and the other bent 90 degrees (as in lunges), grab the mini band with the opposite hand and perform the typical rowing exercise.
For those unfamiliar with it, you have to pull the band backwards while keeping the elbow bent and the 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. With the other hand, grab the band behind the neck and with the elbow still in a fixed point, bring the arm up.
8. Lifting arms
The last exercise on this list is to put the mini band around your hands. Keeping the elastic stretched and with your arms fully extended, move them to the side and then towards your shoulders as far as you can to form a straight line with your feet and the rest of your body.
You can try many other mini band exercises. They are very useful because they are customizable and suitable for everyone. So what are you waiting for to buy your elastic bands and train with them?