This move works your back muscles, like your latissimus dorsi and rhomboids. After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Bring it back to starting position. Continue for 45 seconds, then switch sides. Switch legs and repeat. With your core braced, perform a row by pulling your arm back and stretching the mini band toward your side. Contract your glutes to raise your hips off the floor until your knees, hips, and shoulders are all in a straight line. The abduction works your hip abductors, the smaller muscles in your glutes called the gluteus medius and gluteus minimus. You should feel it working your glutes, and outside of your thighs. Resistance band leg exercises are great if you want to tighten and tone your legs at home, a hotel, or in lieu of a machine at the gym. Sign up for the latest health & fitness tips from experts. That’s 1 rep. Retrace the pattern back. Complete each move for 45 seconds (for single-arm or single-leg moves, do 45 seconds per side), trying not to rest between moves. Straight Leg Raises. Scoot away from the anchor to create tension. This is starting position. This move works your hip abductors, your gluteus minimus and gluteus medius. Continue for 12 to 15 repetitions. Bring your same foot straight out to the side, tapping your toe to the ground. 1. This move works the smaller muscles in your butt, your gluteus medius and gluteus minimus. 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). Return to the starting position slowly. Bring your elbows down, pushing laterally along the sides of the mini band as you do so. PLEASE CLICK HERE and subscribe! For each circuit, you’ll do four exercises back to back for 30 seconds each. Assume an athletic stance with a slight bend of the knees and hips 2. 5 resistance band exercises for a workout at work 1. Keep your core engaged, chest lifted, and back flat. Resistance bands certainly aren't as intimidating as heavy weights at the gym, yet they bring on similar results. Wrap the resistance band around your right foot, with your right hand still holding the other end. 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. Resistance band exercises are boost metabolism more than bodyweight leg exercises but without bulky gym equipment. Initiating movement with your hips, squat back and down until your thighs are parallel to the floor. These light, portable and travel-friendly Mini-Exercise Bands are the ultimate body sculpting tool. 1. Put a mini band around your ankles, and stand in a quarter squat position with your feet shoulder-width apart. Lie on your side and loop a mini band above your knees. Bend your knees 90 degrees and pull your toes up toward your … Tightening your glutes and tucking your pelvis in, kick your left leg out behind you until the band is tight. At the end of the circuit, rest for 1–2 minutes. Keeping your legs in the same position, lift your right leg to the side so your inner thigh is parallel to the ground. Squeeze your butt at the top. Tips: Keep your abs engaged and squeeze your glutes throughout. Mini band — Choose a medium or medium-heavy tension. Loops a mini band around the middle of your foot and get into a split stance, with your banded foot out front. It’s one set that will completely transform and reshape your thighs and butt. Keep your arms flat on the ground on either side of you. 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. © 2021 Condé Nast. 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. Loop a mini band above your knees around both thighs. This is starting position. 10 Mini Band Moves You Should Be Doing To Activate Your Glutes. 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. Do not lean as you side step And they’re all you need to get a super-effective thigh trimming and butt sculpting workout. Bra and tights by Outdoor Voices. Knees pushed apart and over toes at all times, toes pointed straight forward even as you move laterally. 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. Chestout, knees flexed, but like a „duck“ Move 1 leg forward andbring theother leg to it. Light-to-medium mini loop band depending on your fitness level. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Mini bands, like other kinds of resistance bands, work your muscles differently than free weights do. This is the starting position. Loop a mini band around your ankles, feet hip-width apart. Aim for 12 to 15 repetitions and 2-3 sets for each move. Wrap a mini band around your wrists, palms facing out. PLEASE CLICK HERE and subscribe! Squeeze right outer thigh to lift straight right leg off the floor until parallel, then lower right leg to return to starting position. Loop a mini band above your knees and stand with your feet about shoulder-width apart, toes slightly turned out. 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. 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. Honestly, they don't get enough credit. Bend your elbows so your forearms are in a straight line. Bring your hands over your head and push your hands apart to create tension in the band. Pull your shoulders away from your ears and your core engaged. 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. 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. Rest for 15 seconds then repeat the circuit a second time. “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. This resistance band exercise for legs is great for working your hip abductor, gluteus medius, and quadriceps. (Also read: Sculpt a Perkier Butt with Fitness Trainer Chontel Duncan’s Intense Glutes Workout) Swinging leg lifts This is starting position. To do the Half-Kneeling Single-Arm Row, set up in a half-kneeling position on the ground with one end of the mini band around your front foot and the other side in the opposite hand from the leg that is forward. 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. You can get in a full-body workout with mini bands by making sure you’re incorporating the main movement patterns, says Fagan. Wrap a mini band around your wrists with your palms facing each other. Bring it back to starting position. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. Extend your arms in front of you to sit back more comfortably. Required fields are marked *. To make this move easier, you can wrap the band above your knees. 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. Complete 2 to 3 sets. Push the heel of one leg backward against the resistance of the band until it is parallel to the floor. Complete 2–3 rounds total. That’s one rep. Continue for the full set. Keep your top leg straight and bend the leg closest to the floor at 90 degrees. Make sure to keep your back straight. 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. 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. 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. Resistance band exercises for legs even let yo Hold the resistance band with your opposite hand. Step your right foot to the right, then follow it with your left, feeling resistance from the band. (Many mini bands, like the set here, come with four or five bands of varying resistance.). Leg pulses. This is 1 rep. Continue for 45 seconds, then switch sides. This move works your latissimus dorsi, your biceps, and your core. 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. Lift it as high as you can but stop right before you feel your lower back begin to arch. 3. Do not move up and down 4. This move works your quadriceps, glutes, and hamstrings. Slowly lower your top back to the starting position. It helps us continue to be able to make videos for you all here every single day! “Plus, they’re low impact, so they’re great for someone coming back from injury.”. 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. That’s 1 rep. Do 1 to 2 sets of 10 to 20 reps of each exercise. Glute Bridge. Keep tension on the mini band at all timesDo not let feet and legs come together. 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. To get an effective leg and butt workout, these resistance band exercises for legs and glutes are great for long-lasting results. Bend your knees 90 degrees and pull your toes up toward your shins so only your heels touch the floor. This workout is for anyone looking to tone their legs — glutes, hamstrings, and quads. If you don’t have much space for at-home workouts, mini bands are going to be a key piece of fitness equipment. Complete a few steps to the right, and then complete a few to the left. Keep your top leg straight and bend the leg closest to the floor at 90 degrees. Put your hands on your hips. Your email address will not be published. This is 1 rep. Mini Band Exercise: Standing Abductor Lift. Loop a mini band around your ankles and keep a soft bend in your knees. I recommend resistance bands most to train the thighs and legs. This move works your shoulder muscles, including your rotator cuffs. 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