Resistant mini bands are incredibly impactful and versatile. This lightweight piece of equipment makes it easy to target specific muscle groups. They can also improve the quality of your exercises by increasing your focus and control and engaging your stabilizing muscles for even greater benefits. Mini bands come in an assortment of different resistance levels, allowing you to naturally progress as your strength increases. Below we have shared 8 amazing mini band exercises that we have combined to create a total-body Bootcamp.
1. Squat with Calf Lift
Wrap the mini band around your legs, just above your knees. Begin in an upright standing position with your feet shoulder-width apart. Hold your hands together at chest height. Hinge from your hips and bend your knees to lower your seat into a squat position. Keep your weight in your heels. Raise back up to a standing position, then raise to your toes on both feet. Lower your heels to return to the starting position and repeat the sequence of movements.
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Start with 1 set of 10 repetitions.
2. Squat with Side Leg Extension
Wrap the mini band around your legs, just above your knees. Begin in an upright standing position with your feet shoulder-width apart. Hold your hands together at chest height. Hinge from your hips and bend your knees to lower your seat into a squat position. Keep your weight in your heels. Raise back up to a standing position, then lift one leg out to the side. Lower your leg to the starting position and repeat the sequence of movements, raising the opposite leg.
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Start with 1 set of 5 repetitions on each side.
3. Wide-Legged Push-Up
Wrap the mini band around your legs, just above your knees. Begin in a 4-point position with your hands directly beneath your shoulders and your knees under your hips. Step back with both feet to move into a straight-arm plank position and widen your stance to be more than shoulder-width apart, creating additional band resistance. Bend your arms to lower your body towards the floor, then straighten your arms to complete the push-up movement. Repeat the movement.
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Start with 1 set of 10 repetitions.
4. Side Shuffle
Wrap the mini band around your legs, just above your knees. Begin in an upright standing position with your legs shoulder-width apart. Bend your knees and hinge from your hips to move into an athletic position. Take a big step to the side with one leg and follow the movement with your opposite leg. Repeat the movement in the opposite direction.
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Start with 1 set of 5 repetitions in each direction.
5. Dead Lift
Wrap the mini band under your feet. Hinge from your hips, lower your hands to the floor and hold the band with both hands. Engage your core and your glutes as you slowly raise your upper body to an upright standing position, pulling the band to create resistance. Bend from your hips to lower your upper body towards the floor and repeat the movement. Keep your hands close to your body throughout the movement.
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Start with 1 set of 10 repetitions.
6. Single Arm Row
Begin in an upright sitting position on the floor with your legs bent and your feet flat on the floor. Wrap the mini band under one foot and straighten your leg. Extend your arm and hold onto the band with one hand. Pull your arm back in a rowing motion, keeping your arm close to the side of your body. Stop as you move your arm slightly behind your upper body. Reverse the exercise to return to the starting position and repeat the movement.
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Start with 1 set of 5 repetitions on each side.
7. Russian Twist
Begin in an upright sitting position on the floor with your knees bent and your feet flat on the floor. Wrap the mini band around your arms, just above your elbows. Lean your upper body back and lift your feet off the floor. Pull your arms apart to create resistance on the band. Rotate your upper body to one side, then rotate your upper body in the opposite direction. Maintain resistance on the band throughout the exercise.
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Start with 1 set of 5 repetitions on each side.
8. Mountain Climbers
Wrap the mini band around your legs, just above your knees. Begin in a 4-point position with your hands directly beneath your shoulders and your knees under your hips. Step back with both feet to move into a straight-arm plank position. Drive one knee up towards your chest. Extend your leg back to the starting position and repeat the movement with your opposite knee. Repeat the movement, alternating sides.
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Start with 1 set of 5 repetitions on each side.
Remember never to wrap the resistance band directly over your elbows or knees to prevent placing undue pressure on your joints. As you gain strength and confidence with these exercises, challenge yourself further by increasing the repetitions or moving to a band that provides greater resistance. These handy, cost-effective, and portable bands are sure to become a staple in your regular exercise regimen.
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