Assume an athletic stance with a slight bend of the knees and hips 2. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise. 1. You can use light mini bands for moves that work smaller muscles (like the shoulder external rotation) and heavier mini bands for moves that work larger muscles (like the glute bridge and squat). Bend your knees and push your hips back as you lower into a squat. Chestout, knees flexed, but like a „duck“ Move 1 leg forward andbring theother leg to it. Keep tension on the mini band by pressing your knees outward against the band, so that your knees do not collapse to the inside. © 2021 Condé Nast. Switch sides and repeat! Lower Body Lunges to side Posture! This is starting position. Demoing the moves below are Hejira Nitoto (GIFs 1, 2, and 5), a mom of six and a certified personal trainer and fitness-apparel-line owner based in Los Angeles; Angie Coleman (GIFs 3, 6, 8, 9, and 10),  a holistic wellness coach in Oakland, California, helping people find balance and a personal connection to movement; Crystal Williams (GIF 4), a group fitness instructor and trainer who teaches at residential and commercial gyms across New York City; and Salma Nakhlawi (GIF 7), the founder of StrongHer Girls. And there are tons of mini-band exercises you can do to make sure you hit every muscle in your body. Small adjustments to the exact amount of HIP FLEXION we sit in can not only impact HOW we work the muscle, but even how well we are personally able to activate it. Using a smaller band, put your feet inside of it and pull it up onto your thighs, about mid-way (you don’t want the band to sit too close to your knees as you risk injury, and you don’t want it to sit too high as it won’t do anything). Keeping your elbows tight at your sides, move your palms away from each other, then bring them back to starting position. Keep a slight bend in your knees and bend over slightly. These light, portable and travel-friendly Mini-Exercise Bands are the ultimate body sculpting tool. They increase time under tension for your muscles—something important for building muscle—since they must stay engaged the entire time, says Fagan. Bend your knees 90 degrees and pull your toes up toward your shins so only your heels touch the floor. Balance on left knee and left hand, right leg extended with right foot resting on the ground and a mini band looped around both legs with mini band just above knees. This is starting position. This is 1 rep. This workout is for anyone looking to tone their legs — glutes, hamstrings, and quads. This is 1 rep. This 20 Minute Legs, Cardio + Core Workout is basically a lower body HIIT workout using a mini resistance band. 10 Mini Band Moves You Should Be Doing To Activate Your Glutes. Bend your knees slightly and clasp your hands in front of your chest. Bring your hands back up to starting position, relaxing the tension on the band and moving your hands closer together. How to do it: “Lie on your back with your knees bent at 90 degrees, with the mini band around your legs and positioned just above your knees. While many people think of mini bands as a tool for warming up or activating their glutes and getting in a good lower-body workout, mini bands can also be used for upper-body moves. “Mini bands are super convenient, you can take them anywhere, and they barely weigh anything,” ACE-certified personal trainer Sivan Fagan, owner of Strong With Sivan in Baltimore, Maryland, tells SELF. Return your arm back to starting position. Equipment needed: mini looped resistance band (a.k.a booty band) Time: 20 minutes Instructions: Choose a mix of three lower- and upper-body exercises and two core moves from the list below. Do not move up and down 4. Wrap the resistance band around your right foot, with your right hand still holding the other end. Move 1 leg sideways andbring the other leg to it. 8 Resistance Band Exercises For Legs and Glutes. Slowly reverse the movement for one repetition. Tips: Keep your chest up and maintain a back flat throughout. This move works your hip abductors, your gluteus minimus and gluteus medius. (Many mini bands, like the set here, come with four or five bands of varying resistance.). 10 Best Resistance Band Exercises for Legs and Glutes . Repeat 20 times and move onto the left side. Sign up for the latest health & fitness tips from experts. Bring your elbows down, pushing laterally along the sides of the mini band as you do so. Continue for 45 seconds, then switch sides. Subscribe to our health and fitness newsletter! This workout is broken up into three circuits. Tighten your core and bend your leg at the knee, bringing your heel toward your glutes as far as you comfortably can. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. Bring it back to starting position. If you don’t have much space for at-home workouts, mini bands are going to be a key piece of fitness equipment. Here are 5 mini-band exercise ideas you must try. For each circuit, you’ll do four exercises back to back for 30 seconds each. From this position, maintaining an engaged core, jump your feet wide apart, then jump them back together to return to your starting position. Keep your chest up and your back flat throughout the movement. Loop a mini band around your legs, just above your knees and lie face-up on the ground with your arms at your sides, palms facing up. This move works your back muscles, like your latissimus dorsi and rhomboids. Rest for 15 seconds then repeat the circuit a second time. 5 resistance band exercises for a workout at work 1. The gluteus medius is important for stabilizing the legs, and the Mini-Band Side Shuffle is the perfect move for activating this muscle and teaching it to engage during lateral movement. This is starting position. Don’t let the short duration or the fact that this is a low impact workout fool you… it was intense. Bring one foot in front of you to the side, tapping your toe to the ground. This mini-band workout below will not only strengthen your entire body, but since it’s performed in a circuit fashion—no rest between moves—it’ll get your heart pumping, which provides cardiovascular benefits too, says Fagan. After making healthy living a priority, Misato lost over 20 lbs in less than 90 days.…. Keep your core engaged, chest lifted, and back flat. This resistance band workout uses a classic workout split (push/pull/lower body or PPL) to create the ultimate 3-day muscle and strength-building split that challenges all the major muscle groups. Banded Squats. This move works your rear deltoids and your rotator cuffs. Your elbow should slightly pass your side. Light-to-medium mini loop band depending on your fitness level. Targets your glutes, hamstrings, quads, and thighs with these 8 leg exercises with bands. Lie on your side and loop a mini band above your knees. Complete 2 to 3 sets. Lie on one side with a mini band placed above your knees and legs bent to 45-degrees; make sure your hips and knees are stacked. Bring your same foot straight out to the side, tapping your toe to the ground. Push through your heels to stand back up to the starting position. Keep both hands in front of your body for support. Do 1 to 2 sets of 10 to 20 reps of each exercise. It helps us continue to be able to make videos for you all here every single day! Utilizing a mini-band in traditional lower-body exercises such as squats, lunges, and glutes bridges increases the effectiveness of the workout by a large margin. Yep, you can work your upper body with mini bands too. The full-body mini-band workout below does just that: It includes a squat pattern, a hip-hinge pattern, hip abduction (moving your legs away from your body), an upper-body push, and an upper-body pull. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. This move primarily targets your glutes. All rights reserved. While specifically targeting the inner thighs and outer glutes (also known as the adductors and abductors) using a mini resistance band. Recap: 5-minute exercises to reshape the thighs and butt. This is 1 rep. Bring your hands over your head and push your hands apart to create tension in the band. You can also do 50 to 100-rep finishers of one move at the end of your workout for an epic low-impact pump. One great Mini Band Back Exercise is the Half-Kneeling Single-Arm Row, which will strengthen your back and help improve your posture. Mini bands, like other kinds of resistance bands, work your muscles differently than free weights do. You should feel it working your glutes, outer thighs, hamstrings, and quads. Get down on all your fours and place a mini loop resistance band around your feet. To first start off, you’re going to be stretching your right leg. Resistance band exercises are boost metabolism more than bodyweight leg exercises but without bulky gym equipment. Lower your arms down to starting position. Step your right foot to the right, then follow it with your left, feeling resistance from the band. PLEASE CLICK HERE and subscribe! 1. Put your hands on your hips. The plan is simple enough to work for beginners and still has enough progressions (especially if you use bands with more resistance) to challenge more advanced trainees. That’s one rep. Continue for the full set. Resistance band exercises for legs even let yo I recommend resistance bands most to train the thighs and legs. This is starting position. Coaching Points: 1. Your email address will not be published. Slowly lift your top leg, keeping it straight and squeezing your butt. Complete 2–3 rounds total. It helps us continue to be able to make videos for you all here every single day! Complete a few steps to the right, and then complete a few to the left. It’s one set that will completely transform and reshape your thighs and butt. Because you’re maintaining that plank position, it also works your chest and shoulder muscles isometrically, says Fagan. These mini-band exercises will strengthen and tone your thighs and shape your butt completely. Aim for 12 to 15 repetitions and 2-3 sets for each move. At the end of the circuit, rest for 1–2 minutes. Carefully bring your leg back down. Your email address will not be published. This resistance band exercise for legs is great for working your hip abductor, gluteus medius, and quadriceps. To squat with the band, stand with a mini band looped around your legs, just below the knees, arms at your sides, and feet shoulder-width apart. Stand beside a chair (for balance) with feet shoulder-width apart; Place your mini exercise band right above your ankles; Lift your right leg to your side and squeeze your glutes as you lift; Lower your right leg, and repeat the motion eight times. 1. Lie on your right side and prop up your head with your right hand. Lift it as high as you can but stop right before you feel your lower back begin to arch. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. Honestly, they don't get enough credit. 3-Way Seated Abductions – This is a great move to target your glute medius and even hit different aspects of the muscle. Bend your knees 90 degrees and pull your toes up toward your … Make sure to keep your back straight. Push through your heels and squeeze your glutes to raise your hips until your body forms a straight line from shoulders to knees. Continue to press out against the band as you bring your arms over your head. Loop a mini band around your ankles and keep a soft bend in your knees. Bring your same foot behind you to the side, tapping your toe to the ground. That’s one rep. Continue for the prescribed number of repetitions. This move works your latissimus dorsi, your biceps, and your core. Tips: Squeeze your glutes and maintain a neutral spine throughout the movement. Our elastic band exercises for legs can simulate and/or enhance nearly any lower body exercise you can think of.Feel free to explore new ways to use your bands and share by posting and tagging @rubberbanditz. Return to the starting position slowly. Then immediately jump them wide again. Resistance bands certainly aren't as intimidating as heavy weights at the gym, yet they bring on similar results. Mini Band Exercise: Standing Abductor Lift. Pause for 1-2 seconds, then slowly return to the start. Just by wrapping the mini-band around your legs for your favorite leg exercises (squats, clamshell, donkey kicks) immediately makes each exercise more challenging, thanks to the added resistance. Brace your core, lift your legs a little, pull your feet apart, bring your legs back down to the floor. Pull your shoulders away from your ears and your core engaged. In your high plank, your wrists should be under your shoulders, your hips in line with your spine, your legs extended straight behind you, and your core engaged. Ad Choices, 10 Mini-Band Exercises That Will Work Your Entire Body. The more you stretch the band—say, when you’re at the top position of a single-arm row, where your elbow is just beyond your side—the harder the exercise will feel. Keep both hands in front of your body for support. That’s 1 rep. Keep tension on the mini band at all timesDo not let feet and legs come together. 20 Resistance Band Exercises to Strengthen Your Entire Body, 12 Dumbbell Abs Exercises That Will Seriously Work Your Core, This Back and Shoulder Workout Will Help You Stand Up Tall. Rest for 30 seconds then move onto the next circuit. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. The resistance from the mini-band activates the gluteal muscles, engages your hip rotators, and takes the pressure off your knees, says Men’s Health Fitness Director B.J. Do not lean as you side step Switch legs and repeat. Straight Leg Raises. Tighten your core, and hold one leg firmly in place (the anchor leg) while you press against the band to fully extend the opposite leg. Use the appropriate resistance for each exercise to get the best bang for your buck. Wrap a mini band around your wrists with your palms facing each other. This move works your quadriceps, glutes, and hamstrings. Stand up by pushing through your hips. Loop a mini band around your legs, just above your knees and lie face-up on the ground with your arms at your sides, palms facing up. Band exercises have gained props over the years for being portable, affordable, and super-efficient, but their mini version (mini-band) has received less attention. SELF does not provide medical advice, diagnosis, or treatment. Save my name, email, and website in this browser for the next time I comment. Using a mini band for a squat also helps teach proper form, since it helps you push your knees out, says Fagan. What you need: A couple of pairs of mini-bands with varying resistances. Keeping your legs in the same position, lift your right leg to the side so your inner thigh is parallel to the ground. This move works the smaller muscles in your butt, your gluteus medius and gluteus minimus. Loop a mini band above your knees around both thighs. Required fields are marked *. This move works the largest muscle in your butt, your gluteus maximus, as well as your hamstrings. Bra and tights by Outdoor Voices. Hold the resistance band with your opposite hand. 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