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If you dont have much space forat-home workouts,mini bandsare going to be a key piece offitness equipment.
Kelsey McClellan. Bra and tights by Outdoor Voices.
And there are tons of mini-band exercises you could do to double-check you hit every muscle in your body.
Plus, theyre low impact, so theyre great for someone coming back from injury.
That doesnt mean mini-band exercises are easy, though.
Mini bands, like other kinds ofresistance bands, work your muscles differently than free weights do.
Yep, you’re able to work your upper body with mini bands too.
Heres what you better get started.
The Workout
What you need:A couple of pairs of mini-bands with varying resistances.
(Many mini bands, like the sethere, come with four or five bands of varying resistance.)
At the end of the circuit, rest for 12 minutes.
Complete 23 rounds total.
Pause at the top and open your knees out, keeping your hips raised.
Bring your knees together and lower your butt back to the floor.
Thats 1 rep.
Continue for 45 seconds.
This move works the largest muscle in your butt, your gluteus maximus, as well as your hamstrings.
Side-Lying Leg Raise
Lie on your side and loop a mini band above your knees.
Keep your top leg straight and bend the leg closest to the floor at 90 degrees.
Keep both hands in front of your body for support.
Slowly lift your top leg, keeping it straight and squeezing your butt.
Lift it as high as you might but stop right before you feel your lower back begin to arch.
Slowly lower your top back to the starting position.
This is 1 rep.
Continue for 45 seconds, then switch sides.
This move works the smaller muscles in your butt, your gluteus medius and gluteus minimus.
This is the starting position.
Bend your knees and push your hips back as you lower into a squat.
Keep your core engaged, chest lifted, and back flat.
Push through your heels to stand back up to the starting position.
Squeeze your butt at the top.
This move works your quadriceps, glutes, and hamstrings.
Clock Tap
Loop a mini band around your ankles, feet hip-width apart.
Bend your knees slightly and clasp your hands in front of your chest.
Bring one foot in front of you to the side, tapping your toe to the ground.
Bring it back to starting position.
Bring your same foot straight out to the side, tapping your toe to the ground.
Bring it back to starting position.
Bring your same foot behind you to the side, tapping your toe to the ground.
Bring it back to starting position.
Thats 1 rep. Retrace the pattern back.
This move works your hip abductors, your gluteus minimus and gluteus medius.
Glute Kickback
Loop a mini band around your ankles and keep a soft bend in your knees.
Put your hands on your hips.
you’re able to also stand in front of a wall to touch lightly for balance.
With your glutes engaged, slowly extend one leg out behind you.
double-check you dont arch your back.
Carefully bring your leg back down.
This is 1 rep.
This move primarily targets your glutes.
To make this move easier, you’ve got the option to wrap the band above your knees.
Lat Pull-Down
Wrap a mini band around your wrists.
Bring your hands over your head and push your hands apart to create tension in the band.
This is starting position.
Bring your elbows down, pushing laterally along the sides of the mini band as you do so.
This is 1 rep.
This move works your back muscles, like your latissimus dorsi and rhomboids.
Plank Jacks
Wrap a mini band around your ankles, then get into a high plank position.
Then immediately jump them wide again.
This move works your glutes and your core.
Because youre maintaining that plank position, it also works your chest and shoulder muscles isometrically, says Fagan.
Overhead Press
Wrap a mini band around your wrists, palms facing out.
Bring your arms to chest-height, pushing out against the band to create tension in the band.
This is starting position.
Continue to press out against the band as you bring your arms over your head.
Lower your arms down to starting position.
This is 1 rep.
This move works your shoulder muscles, including your rotator cuffs.
Keep a slight bend in your knees and bend over slightly.
Hold the resistance band with your opposite hand.
This is starting position.
Your elbow should slightly pass your side.
verify to keep your back straight.
Return your arm back to starting position.
Continue for 45 seconds, then switch sides.
This move works your latissimus dorsi, your biceps, and your core.
Shoulder External Rotation
Wrap a mini band around your wrists with your palms facing each other.
Bend your elbows so your forearms are in a straight line.
This is starting position.
This move works your rear deltoids and your rotator cuffs.
