Here are some exercises for you to try next time you are in the gym – please talk to one of our gym team if you would like any help or advice when using the mini resistance band.
Lateral band walks: Put the band around the ankles and step sideways for a couple of steps, then back the other way. Stay low in a squat if you can.
Glute kickbacks: Loop the band around your ankles and stand tall. Keeping the leg straight, raise it behind you without leaning forwards. Squeeze the glute and lower. Repeat, trying not to put the foot down in between reps.
Banded walks: Loop the band just above the knees and squat slightly keeping the knees behind the toes. Step forwards, resisting against the band. Take 3 steps then step back to the starting point.
Squat and lateral leg lift: Place the band around the thighs, just above the knee. Squat, keeping the knees behind the toes. As you stand up, raise one leg to the side, keeping it straight and resisting against the band. Repeat on the other side.
Clamshells: Lie on your side with hips stacked. Bend the legs behind you so your heels are in line with your back. Keeping the heels together, open the knees without rolling backwards.
Fire hydrants: Place the band around the thighs just above the knee and come onto all fours. Ensure the wrists are in line with the shoulder and the knees in line with the hips. Raise the left knee out to the side keeping it bent and resisting against the band. Lower back to start and repeat on right side.
Looped mountain climbers: Place the band around the soles of the feet and start in a plank position. Pull alternating feet in towards the opposite shoulder, keeping the abs contracted.
