10 Mini-Band Exercises for a Full-Body Workout at Home | SELF

It also includes core work and some accessory movements, like shoulder external rotation, to work the smaller, stabilizing muscles that can help you lift weights safely.This mini-band workout below will not only strengthen your entire body, but since it’s performed in a circuit fashion—no rest between moves—it’ll get your heart pumping, which provides cardiovascular benefits too, says Fagan.Here’s what you need to get started.What you need: A couple of pairs of mini-bands with varying resistances. Complete 2–3 rounds total.Demoing the moves below are Hejira Nitoto (GIFs 1, 2, and 5), a mom of six and a certified personal trainer and fitness-apparel-line owner based in Los Angeles; Angie Coleman (GIFs 3, 6, 8, 9, and 10),  a holistic wellness coach in Oakland, California, helping people find balance and a personal connection to movement; Crystal Williams (GIF 4), a group fitness instructor and trainer who teaches at residential and commercial gyms across New York City; and Salma Nakhlawi (GIF 7), the founder of StrongHer Girls.Lie faceup with your back flat on the floor, a mini band just above your knees, and your feet flat on the floor hip-width apart.Push through your heels and squeeze your glutes to raise your hips until your body forms a straight line from shoulders to knees.Pause at the top and open your knees out, keeping your hips raised.Bring your knees together and lower your butt back to the floor. This is 1 rep.Continue for 45 seconds, then switch sides.This move works the smaller muscles in your butt, your gluteus medius and gluteus minimus.Loop a mini band above your knees and stand with your feet about shoulder-width apart, toes slightly turned out. This is 1 rep.Continue for 45 seconds.This move works your back muscles, like your latissimus dorsi and rhomboids.Wrap a mini band around your ankles, then get into a high plank position. This is starting position.Keeping your elbows tight at your sides, move your palms away from each other, then bring them back to starting position.Continue for 45 seconds.This move works your rear deltoids and your rotator cuffs.Related:20 Resistance Band Exercises to Strengthen Your Entire Body12 Dumbbell Abs Exercises That Will Seriously Work Your CoreThis Back and Shoulder Workout Will Help You Stand Up TallSELF does not provide medical advice, diagnosis, or treatment.