When you look at the pile of elastic bands that are laying in front of you, it's hard to believe that they can really make your muscles burn. Mini resistance bands are seriously underestimated, while they are of great value. They can lift almost any bodyweight exercise to a higher level, they are easy to put in your bag, weigh nothing and they come in different levels of resistance. In other words.. they are indispensable and therefore we would like to give you 10 mini resistance bands exercises to get started with ;)
1. Banded pushups
Start in a planking position with the mini resistance band around your wrists. Your hands should be about shoulder width. Slowly lower your chest while keeping pressure on the mini resistance band. Continue until you can no longer push yourself up. Rest for 1-2 minutes. Then place the mini resistance band above your elbows. Continue doing push ups until you can no longer push yourself up.
2. Triceps push-backs
Hold the mini resistance band in both hands and slightly bend your hips, so your upper body is at an angle of 45 degrees to the floor. Move your left hand to the center of your chest and keep it there. Stretch your right arm back and feel the tension in your triceps. Repeat this movement 30 to 60 seconds, rest 1 minute and change arm. Do this for three rounds.
3. Glute Bridge
Lie on your back with your knees in a 90 degree angle. Place the mini resistance band around your legs, just above your knees. Keep your arms flat to the ground on both sides of your body. Now move your hips up while keeping tension on the mini-resistance band. Repeat this exercise for 60 seconds and then rest for 60 seconds. With 3-5 rounds you should feel the burn!
4. Overhead Squat
Put the mini resistance band around your wrists and stretch your arms above your head. Keep tension on the mini resistance band as you slowly slip into a squat position. Come up and repeat 10 to 15 times. Rest 60 seconds before starting the next round. For a good result you complete 3 to 5 rounds.
5. Glute band walks
Place the mini restistance band just above your knees and start in a half squat position with the toes slightly pointing inwards. Push your knees out and step for 30 seconds to the right and then step left for 30 seconds.
Then move forwards and backwards. Place your right foot slightly behind your left and keep your feet around shoulder width. Now put your left foot back and keep repeating for 30 seconds. Then you walk forwards to your starting position in the same way. Rest 1 minute and complete 3 rounds.
6. Alternative Crunches
Place a mini resistance band around your feet, just above each forefoot. Lie on your back and put tension on the mini resistance band by pulling your feet apart. Perform crunches, alternating your left elbow to your right knee and your right elbow to your left knee for 60 seconds. Rest for 90 seconds and repeat 3 to 5 rounds.
7. Knee raises
Place a mini-resistance band around the forefoot of both feet (under your feet) and place the feet on shoulder width. Put your hands on the wall and put your feet back one step so your body is at a 45 degree angle to the wall. Move your left knee up and feel the resistance of the mini resistance band. Place your foot down and repeat this movement for 30 seconds left and 30 seconds on the right. Rest 60 seconds and complete 3 to 5 rounds.
8. Jump squats
Place the mini resistance band around your ankles and put your feet on shoulder width. Bend your knees a little and jump up without using your arms. Land in a squat position and make sure you keep tension on the mini resistance band throughout the movement. Make as many repetitions as possible in 30 seconds and rest for 60 seconds. Repeat 3 to 5 rounds.
9. Jumping planks
Start in a planking position with the mini resistance band around your ankles. Hold the plank position (hands under your shoulders, the hips at the same height and the back low) and jump your feet towards your bellybutton and back again. Repeat for 30 seconds and then rest for 30 seconds. Repeat 5 rounds
10. Single-Leg Romanian Deadlift with row
Place a mini-resistance band under your right foot. Hold the mini resistance band in your left hand. Perform a Single-Leg Romanian Deadlift, make sure your hips stay even and keep constant tension on your hamstring. When you're at the bottom position of the exercise, take a row with your left hand, moving your elbow towards your back. Return to start position and repeat 12 times. Then you change to the other side. Rest 30 to 60 seconds and repeat 5 rounds.
Of course, there are many more exercises that you can do with the mini resistance bands, but we hope we got you started with these 10! If you have any questions about the mini resistance bands, or about our other equipment, please feel free to contact us!