5 ways to train with mini bands for better health

If you don’t have much space for exercise, mini-bands are a key piece of fitness equipment. And, you can do many resistance band exercises. It can ensure that you work every muscle in your body. Mini bands, like other types of resistance band, work your muscles in a different way than free weights. They increase the duration of muscle tension and ensure that the muscles are engaged all the time.

Let’s learn more about the 5 ways to train with mini bands.

01 Mini Band Squat

Action points:
Placed the mini band above the knee joint. Keep your feet shoulder-width apart or slightly wider than shoulder-width. Point your feet forward, put your hands on your hips, lift your chest and pull your stomach in.
Bend your hips and squat until your thighs are parallel to the floor. The knee joint does not exceed the vertical plane of the toe.
Stand up and return to the standing position.
Training cycle:
Practice 3 to 5 sets of 12 to 15 reps, with one-minute rest between sets.

02 Mini Band Standing Leg Extension

Action points:
Placed the mini band at the ankle joint. Keep your feet shoulder-width apart or slightly wider than shoulder-width. Point your toes forward, lift your chest and pull your stomach in.
Bend your knees slightly and push back with your right leg, feeling your glutes.
Return to starting position.
Training cycle:
Practice 3 to 5 sets, 10 to 12 reps on each side, with one-minute rest between sets.

03 Mini Band Standing Rotational Pulling

Action points:
Placed the mini band on your hands. Keep your feet shoulder-width apart or slightly wider than shoulder-width. Point your toes forward, lift your chest and pull your stomach in.
Keep your arms close to your body. Keep your forearms parallel to the floor with your palms up and your wrists straight. The forearm pulls the mini band from the inside out. Until the arm is out of rotation.
Slowly draw in your wrists and return to the ready position.
Training cycle:
Practice 3 to 5 sets of 10 to 12 reps, with one-minute rest between sets.

04 Mini Band Upright Knee Lift

Action points:
Placed the mini band on your feet. Keep your feet shoulder-width apart or slightly wider than shoulder-width. Point your toes forward, lift your chest and pull your stomach in.
Hands akimbo, right leg bent high, thigh parallel to the floor. Keep your body upright.
Return to starting position.
Training cycle:
Practice 3 to 5 sets, 10 to 12 reps on each side, with one-minute rest between sets.

05 Mini Band Side Walk

Action points:
Placed the mini band above the knee joint. Keep your feet shoulder-width apart or slightly wider than shoulder-width.
Bend your knees slightly, tip your feet forward, and push your right leg off the floor. Move your left foot to the left, about a shoulder and a half width apart.
Lift your chest and pull your stomach in. Put your hands on your hips. Do not buckle or abduct your knees.
Training cycle:
Practice 3 to 5 sets, 10 to 12 reps on each side, with one-minute rest between sets.

It’s easy to progress if you use mini bands for your workouts. This means that the mini band with this resistance is no longer suitable for you. You need to increase the resistance to keep challenging and strengthening your muscles. Don’t hesitate to exercise now!

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