This is starting position. Bring one foot in front of you to the side, tapping your toe to the ground. Because you’re maintaining that plank position, it also works your chest and shoulder muscles isometrically, says Fagan. Carefully bring your leg back down. Yep, you can work your upper body with mini bands too. 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. Bring it back to starting position. Loop a mini band above your knees and stand with your feet about shoulder-width apart, toes slightly turned out. And they’re all you need to get a super-effective thigh trimming and butt sculpting workout. Tips: Keep your knees behind your toes. “Plus, they’re low impact, so they’re great for someone coming back from injury.”. Extend your arms in front of you to sit back more comfortably. Light-to-medium mini loop band depending on your fitness level. Repeat 20 times and move onto the left side. This move works your latissimus dorsi, your biceps, and your core. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. You can get in a full-body workout with mini bands by making sure you’re incorporating the main movement patterns, says Fagan. Adding a mini-band to traditional lower body exercises is not only a great way to add resistance, but it helps with your everyday performance by improving hips mobilizations and glute activation. Lower Body Posture! Coaching Points: 1. You should feel it working your glutes, and outside of your thighs. 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. To make this move easier, you can wrap the band above your knees. Keep tension on the mini band at all timesDo not let feet and legs come together. Bring your hands over your head and push your hands apart to create tension in the band. Loop a mini band above your knees around both thighs. (Many mini bands, like the set here, come with four or five bands of varying resistance.). If you don’t have much space for at-home workouts, mini bands are going to be a key piece of fitness equipment. B. Assume an athletic stance with a slight bend of the knees and hips 2. You should feel it on the back of the thighs and your glutes. Make sure to keep your back straight. Our resistance bands for legs are popular for lunges, calf raises, leg press, squats, and many more. This move primarily targets your glutes. Loops a mini band around the middle of your foot and get into a split stance, with your banded foot out front. (Also read: Sculpt a Perkier Butt with Fitness Trainer Chontel Duncan’s Intense Glutes Workout) Swinging leg lifts From this position, maintaining an engaged core, jump your feet wide apart, then jump them back together to return to your starting position. 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. Complete 2–3 rounds total. 3. I recommend resistance bands most to train the thighs and legs. Continue to press out against the band as you bring your arms over your head. Recap: 5-minute exercises to reshape the thighs and butt. Your email address will not be published. All rights reserved. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. That doesn’t mean mini-band exercises are easy, though. Kelsey McClellan. Lie faceup with your back flat on the floor, a mini band just above your knees, and your feet flat on the floor hip-width apart. Keep a slight bend in your knees and bend over slightly. 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. 10 Mini Band Moves You Should Be Doing To Activate Your Glutes. 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. Mini bands, like other kinds of resistance bands, work your muscles differently than free weights do. Resistance band exercises are boost metabolism more than bodyweight leg exercises but without bulky gym equipment. This is starting position. 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. 10 Best Resistance Band Exercises for Legs and Glutes . 1. 30-Day Squat Challenge: Get Your Best Butt in 1 Month, Naked Yoga: What to Expect From a Nude Yoga Class, What Causes Love Handles and How to Get Rid of Them, Intermittent Fasting 101: The Complete Guide to Fasting. This is starting position. 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. That’s 1 rep. Mini band — Choose a medium or medium-heavy tension. Use the appropriate resistance for each exercise to get the best bang for your buck. This move works your glutes and your core. It helps us continue to be able to make videos for you all here every single day! This is 1 rep. You can also stand in front of a wall to touch lightly for balance. 1. Then immediately jump them wide again. Lower Body Lunges to side Posture! Complete 2 to 3 sets. Wrap a mini band around your wrists with your palms facing each other. Don’t let the short duration or the fact that this is a low impact workout fool you… it was intense. Bring it back to starting position. 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. This resistance band exercise for legs is great for working your hip abductor, gluteus medius, and quadriceps. Honestly, they don't get enough credit. Bring your elbows down, pushing laterally along the sides of the mini band as you do so. This move works your back muscles, like your latissimus dorsi and rhomboids. 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