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Try these Mini Band Workouts

Affordable, portable and perhaps the most versatile of all gym equipment, the humble mini band is one of our favourite workout tools there is. Whether you’re looking to target your arms, legs, butt, core or whole body, a mini band can help. You just need to know how to use it. To celebrate the launch of Workshop’s new mini strength band set, here are three of our favourite workouts to try.

V sit with legs apart

An excellent exercise to challenge core strength, these work muscles including the rectus abdominis, transverse abdominis, obliques and the hip flexors as well as improving balance and coordination.

  1. Begin in a seated position with the mini band looped around your legs, just above the knee
  2. Place your hands on the mat either side of your hips, then come up onto the tips of your fingers so that you have minimal support from your hands
  3. Keeping your chest out and proud, lean back so that you can feel that your abdominals feel challenged
  4. Lift your feet up, straighten your legs and point your toes to make it feel even harder
  5. Maintaining this V sit position, move your legs apart so that the band is at a 45 degree angle, then bring your legs back together again
  6. Repeat for 10 reps and revert back to your starting position

Lateral steps

Ideal for warming your muscles up, these build leg strength for better balance and help improve hip stability.

  1. Begin by placing a light mini band around your ankles
  2. Get your feet shoulder width apart and place your hands on your hips
  3. Get into a semi squat position which is knees bent and your butt pushed back
  4. From here, look straight ahead, keep your legs shoulder width apart and your feet parallel to one another to keep tension on the band, and begin stepping to one side
  5. As you step, think about driving through your knees and keeping your knees over your toes at all times
  6. Take 10 steps to one side and then repeat on the other side

 Staggered stance single arm row

A great exercise for strengthening the upper and lower back, shoulders, biceps, and hips as well as helping to build upper body strength along with core stability and balance.

  1. Stand on the mat with your feet shoulder width apart
  2. Choose a light or medium mini band and loop it just over the front of one of your feet
  3. Hold the mini band taut in the opposite hand
  4. Step one foot back so that you’re in a staggered stance. Come up onto your toes so that this foot is slightly lifted off the ground
  5. From here, descend in a hinged pose, keeping your butt back and your knees soft
  6. With a nice strong grip on the mini band, perform a single arm row by pulling the band back towards your hip and then straightening your arm down fully
  7. As you move through the reps, avoid pulling the band towards the chest, keep your chin tucked in and all the weight on your front foot
  8. Continue for 10 reps, then stand up so you’re back at your starting position. Repeat on the other leg

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