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Ready to take your programming to new levels? You should never underestimate the power of mini bands. These pieces of gear are lightweight and can help you to get more out of your daily training. They pack a lot of punch, despite being so small and compact (which also means you can take them anywhere). Here are six ways to break a sweat with mini band exercises.

6 Mini Band Exercises

1. Glute Bridges

Looking for a killer lower body exercise? The glute bridge hold could be the answer. This mini band exercise is quick and easy to learn but will have you sore the next day.

How to do it:

Put the mini band around your legs so that it’s just above your knees. Lie on your back and raise your hips so that your pelvis is off the ground. Squeeze your glutes for maximum impact. Lower your hips to the ground and then lift again. Repeat 20 times for three rounds.

2. Monster Walks

Next up, let’s take a look at one of the simplest mini band exercises that you can do: walking. This exercise will target your lower body until your legs are shaking. Plus, as an added bonus, you can do this exercise whenever or wherever you want.

How to do it:  

While standing, wrap the band above your knees, stand with your feet hip-width apart, and get into a semi-squat. The mini band should be tight around your legs — don’t lose tension. Take 10 steps to the side before switching to go in the other direction.

3. Squats

The standard squat move should be a staple of your workout regime. Fancy getting a deeper burn? Adding the mini band to this exercise means that you apply more tension and resistance to your muscles. This means you’re giving them an even harder job to do!

How to do it:

Start by wrapping the mini band either just above or below your knees. Stand with your legs hip-width apart so that the band is pulled tight. Stretch your arms out in front of you and squat, your hips lowering straight down. Keep your core tight and your chest up as you move. Return to the starting position and repeat 10 times for three sets.

4. Standing Kickbacks

Standing kickbacks are just what they say on the tin. You’ll start in the standing position and work your lower muscles by slowly kicking back one leg at a time. Again, these moves are super simple and can be done anywhere — not only in the gym.

How to do it:

Stand with your legs hip-width apart and the mini band wrapped around your ankles. Ensure that the band is on tension. Slowly kick your left leg back and up. Repeat this action 10 times and then switch legs and do the same again.

5. Donkey Kicks

Want to work your core and lower body at the same time? Donkey kicks could be the moves for you. These exercises put pressure on your core while also giving your glutes and quads a workout. It’s time to get down and get working.

How to do it:

Get down onto your hands and knees. Make sure that your abs are tight and that your back is straight. Wrap the mini band just below your knees. Kick your left leg up, moving against the band as you do so. Repeat for 10 reps on each side, for three rounds.

6. Bicep Curls

Mini bands can be used in a variety of ways, and not just for your lower body training. The humble bicep curl can be elevated by adding bands into the mix. This move negates the use of weights, which means you can work your arms no matter where you are.

How to do it:

Wrap the mini band around your fingers and hold your arms down in front of you. Make sure that the band is pulled tight. Curl your arms toward your chest, bending them at the elbow. You can opt for one arm at a time or both together. Try to keep the tension in your biceps. Repeat this move 20 times per set.

Try these mini band exercises for a low-impact but spicy workout for the whole body.