We are witnessing a huge market being developed across several parts of the world for fitness equipment and this has actually arisen, primarily owing to the growing number of people becoming convinced with the idea of performing a workout at the convenience of their homes, instead of taking their personal vehicles out, whether it is a car or a bike to head to a gym or a fitness studio for performing their workouts every day. If you are a person who has been searching for an easy way out option for doing your workout, we can tell you something about those Mini Resistance Bands or simply Mini-Bands, which is one of the fitness equipment that weighs very little and can do a wonderful job of working some of the vital muscle groups present in your body. You really don’t have to use any heavy equipment such as a pair of dumbbells or any other equipment to work all those muscle groups in this case. This would be an excellent opportunity for getting yourself a full body workout done at the time of your convenience using a pair of mini-bands, which actually helps you to perform your workouts literally anywhere that you want to. It can be inside your home, balcony or the park or any other place that would be well-suited to you, as you wouldn’t be requiring a lot of space for doing your workouts using these mini-bands.

Now, for those of you who just felt that they should start including strength training to their daily workout schedule, these Mini-Bands could really be that awesome fitness equipment you could begin with to perform your workouts every day. This is also an excellent budget friendly equipment that individuals could opt for to begin their workout at home.

We would list out a few exercises for you to perform at home using a small equipment such as a Mini-Band, which can produce huge results for you and they are as follows:

1. Squat:

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• Start by getting into a standing position by holding a mini-band in your hand. Now, place the mini-band a little over your knees, while keeping your feet at about shoulder-width apart.

• Start bending your knees, while at the same time shoving your hips back and start lowering yourself till your thighs are parallel to the ground and perform the squat.

• Keep your back flat and also engage your core well as you perform the moves.

• After holding onto the same position for a few seconds, you must now start pushing yourself back upwards onto the starting position.

• You have completed one rep.

Equipment Required:

• A Mini-Band

You can try and do at least 6-8 reps in the beginning and increase the count after gaining enough practice over time. You must also rise up slowly and not try to hurry yourself to get back on to your standing position.

2. Overhead Press:

Overhead Press
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• You can begin by wrapping the mini band surrounding the wrists. Your palms are to be kept staring out.

• Now, start by bringing the arms nearer your chest. You must now push your hands out against the band so that you can generate tension in your band.

• You must once again continue to start pressing out against the band, as the arms are brought to a position above your head.

• You can lower the arms again back on to your starting position.

• You have completed one rep.

Equipment Required:

• A Mini-Band

You can try and do about 2 sets comprising of about 8 reps each.

3. Side-Lying Leg Raise:

Side Lying Leg Raise
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• First, you can start by lying on your side and begin by looping the mini-band just over your knees.

• Both your hands should be kept right in front of your body so that you get some support. Now, you should keep the leg that is at the top straight and the other leg attached to the floor must be kept bent at about 90 degrees.

• You must begin to gradually raise the leg at the top, by keeping the leg straight. After raising it to the level that you can go, you can pause for a moment when you start feeling that the lower part of your back is beginning to curve.

• Now, you must gradually bring your upper back on to the starting position.

• You have completed one rep.

Equipment Required:

• A Mini-Band

You can try and repeat for at least 10-15 times on one side and then switch over to the other side.

Image Source: www.mensjournal.com


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


A Journalist with a passion for writing articles covering specific areas related to fitness, technology, healthcare and nutrition.

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