Exercising with elastic resistance bands is becoming fashionable, thanks to its comfort and great benefits, both for use and for transport. They are excellent for those who travel constantly, beginners or who can not afford to go to a gym. They are lightweight, easy to store anywhere and you can buy up to three types of these mini elastic bands according to their resistance: mild, medium and maximum.

These elastic bands do not replace weights, but they do complement or replace them provisionally. Doing these exercises with elastic bands for legs, arms and abs can increase your strength, endurance, stability and flexibility.

With these mini elastic bands we can work virtually every part of the body, strengthening and toning the muscles, in addition to burning calories. Ready to sweat? Because we have prepared some exercises with elastic mini bands for women that you can do at home or in the gym.

Exercises With Mini Elastic Bands For Women


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Without a doubt, the gluteal bridges are the best exercise of Low impact for your butt. Put on some gear and a mini band, and you will have effective central training.

HOW TO DO IT: Place the mini band around the arches of your feet and lie on your back with your feet on a weight bench. Extend your arms along your sides. Press your heels and lift your butt and lower your back from the floor. Your weight should be on your feet, arms and shoulders. Lift the right foot of the bench and bring the right knee towards you. Place that foot on the bench and change the legs. You will look as if you are marching.


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Sure, the climbers Mountain are excellent for increasing your heart rate quickly while working your core, but adding a mini band increases the intensity.

HOW TO DO IT: Start with the band around your feet and enter a board supported by your hands. Your body should be straight from head to toe. Bring one knee to your chest and lower it down to meet the other. Then repeat on the opposite side. Continue alternating as fast as you can while maintaining a good shape.


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Bicycle sit-ups It is one of the best exercises you can do for your abs, especially your obliques. But once again, if you get bored, why not add a mini band?

HOW TO DO IT: Place the band around your feet and lie on your back. Place your hands behind your head with your elbows sideways. Lift both feet and both shoulders a few inches off the floor to activate your abs. Now bring your right knee to meet your left elbow, turning on your body. Unscrew again at the beginning, and then repeat on the other side.


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body weight bore you? Wrap the band around your ankles and add a leg lift and you will feel the buttocks burn quickly.

HOW TO DO IT: Place the band around your ankles (or anywhere below your knees) and stand with your feet apart at hip height. Hinge on the hips and sit on your back. Go back and lift your right leg to the side. Lower your back and repeat, but this time lift your left leg after squatting.


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The best of Mini band is how it helps you focus on smaller stabilizing muscles that you would not normally have used in the standard version of an exercise. Case in point: push-ups. While standard push-ups work with almost all major muscles of the upper body, the band is ideal for attacking more shoulder muscles.

HOW TO DO IT: Begin at a table with the band around your wrists (or anywhere below your elbows). Walk one hand to the side several inches and then do a push-up. Once you get back on a board, walk back to the beginning and repeat on the other side.


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You can do this exercise with a dumbbell, but if you are traveling or do not have any at home this variation is the perfect solution.

HOW TO DO IT: Start in a lunge with your knee resting on the floor. Place the band around your front foot. With your hand on the opposite side, grab the band and pull it back, keeping your elbow close to your side. Lower the band back to the beginning slowly and with control. Do all your repetitions on one side before switching to the other.


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Try this exercise for The inner face of the legs. But be careful: this is not your mother’s leg stretch. It’s much harder

HOW TO DO IT: Place the band around your ankles and place yourself on a side plank, resting on your lower forearm. You can stack your feet on top of each other or wobble one in front for more support. Keeping your hips raised, lift your upper foot several inches off the ground. Hold for a second before lowering it back to the ground with the control. Repeat all your repetitions on one side before doing the same on the other side.


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Difficult exercise that will make your buttocks burn after a few repetitions. But if you are looking to improve them, here is how to do it.

HOW TO DO IT: With the band around the ankles, stand with your feet apart enough for the band to be taut. Crouch a few centimeters (but not completely in a squatting position). Then jump your feet to the sides, maintaining your squat posture. Skip them towards each other, taking care not to release the band. Continue to put your feet in and out, keeping you in a semi squat all the time.


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If not yet You have noticed, the best-known mini-band exercises are aimed at the hips, thighs and external buttocks. From that point of view, this one is no different. However, because you are using your buttocks to keep your legs raised, it is a really good exercise for your butt.

HOW TO DO IT: Lie on your stomach with the band around your ankles. Rest your head on your crossed arms. Hook your buttocks to lift your legs a few inches off the ground. Once raised, separate the feet from each other. Slowly put them back together. From here, you can continue kicking in and out or, if you need a break, you can lower your feet briefly between repetitions.


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You don’t have weights ? No problem! You can still give your triceps an incredible workout.

HOW TO DO IT: Fix the band behind your left shoulder by holding it with your left hand. Grab the other end behind your back with your right hand. Extend your right arm over your head, feeling the resistance of the band on the back of your arm. Continue raising and lowering your arm for all your repetitions before switching sides.


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Do you think only can you pull the gym? Think again! Although you can only work on one side at a time with one band, you still get all the benefits of the gym version, wherever you are!

HOW TO DO IT: Hold one end of the band above your head. Grasp the other end with the other hand and pull it to the shoulder, keeping the first arm straight. Focus on using your lats (the wide muscles that extend across your back) while pulling the band down. Then lift it back to the beginning with the control. Do all your repetitions on one side before repeating on the other side.


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Don’t just go make your heart speed up and sweat flow, but you will also work your hips and outer buttocks.

HOW TO DO IT: With the band around your ankles, start at a board, swinging on your hands and feet. Keep your hips level and tight while jumping your feet to the side. Then jump again with your feet, take care to keep the tense band around your ankles.


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Don’t leave cheat for this exercise! It is not as easy as it looks. And if so, choose a tighter band for more resistance.

HOW TO DO IT: Stand with the band around your feet and your feet apart at hip height. Then, one side at a time, raise your knee as close as possible to your chest. Slowly lower that foot towards the ground and do the same with the opposite leg. Keep your core occupied all the time so that it does not lean backwards or forwards. Keep going like this until you lose the proper form.


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If you can’t go to the gym, but you can’t skip the exercise of your arms, use this flexion variation to work your biceps.

HOW TO DO IT: Begin sitting with the band around your right thigh. Grab the other end with your right hand. With the control, raise your right hand towards your right shoulder and then slowly lower it to the knee. Continue with all your repetitions on one side before doing the other side.

Have you ever used a mini band? What exercises do you do with them? Any of those on this list? What are your favorites? Which would you add? Do you think you will try any of these exercises? Comment on our facebook page.


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