Five Towns Personal Trainer
Five Towns Personal Trainer
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    • Services
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      • Bio Impedance Analysis
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    • Blog
    • Exercises
      • Mini Band Exercises
      • TRX Exercises
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  • Home
  • Services
    • Training Programs
    • Monthly Training Plans
    • Bio Impedance Analysis
  • Client Testimonials
  • Blog
  • Exercises
    • Mini Band Exercises
    • TRX Exercises
  • Log-In

Mini Bands

Mini Bands can help increase your speed and mobility. They can also be used to add resistance during a squat or deadlift to strengthen the abductors and adductors. Mini bands are a great tool to add resistance or help correct movement deficiencies. 

A Few Of My Favorite Mini Band Exercises

Alternating Standing Front/Side Crunch

  1. When doing the standing side and front crunch, engage your core muscles, open your elbows, keep your neck relaxed and your back straight. Breathe out as you crunch and keep the movement smooth and steady. 
  2. Stand up straight with your feet hip-width apart and your hands behind your head. 
  3. Lift your knee to the side and front as high as you can.
  4. Repeat on the opposite side.


Plank to Nose

  1. Start in a plank position with hands shoulder-width apart on the floor.
  2. Engage your ab muscles and keep your spine straight.
  3. Lift your right foot towards your right elbow.
  4. Return the right foot back to full plank position. 
  5. Repeat with the left side, moving your left foot towards your left elbow.

Single Leg Reverse Crunch

  1. Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and your hands are behind your head. 
  2. Contract your core muscles, drawing in your abdomen to stabilize your spine. 
  3.  With your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor. 
  4. Exhale and slowly, at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.  -  
  5. Rotate your torso so you can touch your elbow to the opposite knee as it comes up.  -  
  6. Draw one knee in to chest at a time.

Oblique Crunch

  1. Start by lying on your side in a stable position. Your lower arm is below your head, and your top hand is in front of your body. Stretch your legs out long and stack one on top of the other with mini band around your feet.
  2. Lift both legs off the floor simultaneously. Bring your top arm and top knee together putting the body in a jack-knife position.   
  3. Pause at the top for a brief moment and then lower back down to the start position. Repeat several times and then switch sides.

Bicycle

  1. -Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and your hands are behind your head. 
  2. Contract your core muscles, drawing in your abdomen to stabilize your spine.  
  3. With your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor. 
  4. Exhale and slowly, at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.  
  5. Rotate your torso so you can touch your elbow to the opposite knee as it comes up.  
  6. Alternate to twist to the other side while drawing that knee towards your armpit and the other leg extended until your elbow touches the alternate knee.