What are mini resistance bands?
Mini resistance bands are small, flat loops of elastic material designed to enhance your workout routine. They are a key piece of fitness equipment that allows you to target every muscle in your body through a variety of exercises.
The Bands by Näck are designed in Sweden to fit your lifestyle and support your everyday workout routine. Each set has five bands with distinct resistance levels, offering infinite possibilities for resistance training, strength, and mobility workouts for both the upper and lower body.
Made from 100% natural, durable rubber, the bands come with a convenient carry pouch, making it effortless to keep up with your workouts on the move.
The Bands come in 5 different resistance levels: x light (2kg) | light (4kg) | medium (6kg) | heavy (8kg) | x heavy (12kg). Experiment with them to see which resistance level works best for you in different exercises.The Bands are effective tools for building muscle strength and endurance. They provide resistance throughout the entire range of motion, increasing time under tension for your muscles. This continuous tension is essential for muscle growth and development. Incorporating mini bands into your resistance training routine can help you target specific muscle groups and achieve your fitness goals more effectively.
This journal serves as a quick guide to get you started with easy yet impactful exercises. Let’s dive in!
1. Lateral Walking
Place the band just above each ankle and wrap it around both legs. Position your feet shoulder-width apart. The band should be taut but not stretched. Bend your knees slightly and move into a half-squat position to activate the gluteus medius. Keep your feet in line with your shoulders and face forward with your body weight evenly distributed over both feet.
Maintaining the half-squat position, shift your weight over one leg and take a step sideways with the other leg. Move this leg in and out sideways. Keep your hips level during the movement. Slowly shift your weight and switch legs.
2. Standing side kick
Place the band around your ankles. Lift your toes slightly upwards. Moving only your working leg, swing your foot out sideways like a pendulum, hinging at the hip. Lift your foot to about 45 degrees. Slowly lower it back to the starting point. Complete the desired number of reps and repeat for the other leg.
3. The Clam
Lay down on your side with bent legs. Keep your knees slightly in front of you. Place the band right above your knees. Engage your core. Open up the upper knee as much as you can, squeezing your glutes as you lift. Hold at the top and can then come back. Repeat. Try to stay completely still with your hips.
4. Bent leg side kick
Kneel on all fours with the band positioned just above your knees. Shift your weight onto your left foot while keeping your core engaged and your back straight. Lift your right foot off the ground, bend your knee slightly, and kick it out to the side, keeping the resistance band taut. Slowly return your right foot to the starting position, ensuring the band remains taut, and avoid letting your foot touch the ground.
5. Donkey Kicks
Kneel on all fours, ensuring your wrists are stacked below your shoulders and knees are under your hips. Engage your core to maintain stability throughout the exercise. Keep your back flat and avoid arching. Place the band around your knees, pressing it against the mat with one knee to keep it secure. Lift the other leg as high as possible while keeping the band taut. Gently lower it back down and repeat the movement.
6. Supine Hip Flexion
Lie on your back with legs straight and the band around your toes. Lift your legs, bending hips and knees to 90 degrees, keeping your lower back pressed to the floor. Straighten one leg, bring the opposite knee to your chest, and hold for 2 seconds. Return to start and switch legs. Repeat.
7. Glute Bridge
Lie down on the floor with your feet placed under your hips and your arms on the floor next to your body. Put the band above your knees. Pressing through your heels and keeping your abs tight, lift your hips into the air. Come slightly down and then press up again.
8. Squats
Sit back as if into an imaginary chair, keeping your head forward and upper body slightly bent. Maintain a slight arch in your lower back as you lower down, aiming to get your thighs parallel to the floor and knees over your ankles. Shift your weight to your heels, keep your core tight, and press through your heels to return to the start. Repeat.
