Adding resistance to your workouts is one of the best ways to tone and sculpt your muscles. Yes, lifting weights will create resistance but so does a mini band. The mini band is basically a shorter or smaller version of a resistance band but it can actually make any workout that more difficult. What’s even better is that you can bring this tool with you wherever you go so you don’t have to worry about forgetting your exercise routine.
If you have your mini band already and would like to test it, here are the exercises that you can do with it.
- Bodyweight squat. The bodyweight squat can help tone your thighs, glutes, calves, as well as your core and by adding a mini band in the picture, you will be challenging your muscles even further. Loop the mini band below the knee with your feet at hip width apart. Make sure that the band is taut. Engage your core as you push your hips back then bend your knees to lower yourself into a squat. Raise your arms in front of you to help you stay balanced. Hold this pose for a few seconds then push yourself back up to first position. Do 12 reps for this exercise.
- Hip thrust. Another exercise that will be extra difficult for you to do with your mini band is the hip thrust. Loop the mini band a few inches above your knees then sit down on the floor with your upper back leaning on a bench. Your heels should be positioned under your knees. Tighten your core then push your hips upward until you go into a bridge position. Make sure that your body forms a straight line from your knees to your shoulders. Hold this for a few seconds then release. You should do 12 reps for this workout.
- Lateral walk. In this exercise, the mini band should be looped around your ankles while you stand in a quarter-squat and feet at shoulder-width apart. Step right foot towards your right followed by your left. Make sure there is tension in the band as you move laterally to your right. Repeat the steps going to your left. Remain in the quarter squat pose throughout the exercise.
- Goblet squat. Stand straight with the mini band a few inches above your knees and your feet at shoulder-width apart. Hold one end of a dumbbell with both hands as if you would cup a goblet and raise it at chest height. Engage your abdominal muscles as you push your hips back and your knees bent to lower yourself into a squat. Make sure that your back remains straight and that your core is tight. Press down on your heels to push yourself back up to your first position. You need to do 12 reps to complete one set.
These are just a few examples of mini band workouts that you can do to tone your lower body. Just make sure that you stick to the right form to get the most out of the exercises mentioned above.