March 28, 2019
Discovering Mini-Bands
How can a rubber band small enough to fit in your bag help you get in shape?
1) Eliminate roadblocks to working out
Spring isn’t here…yet! Getting motivated to go outdoors or even taking the train to the gym can be a challenge when it’s cold, windy, and rainy. By getting a mini-band (also known as a versa loop), you can work your core, arms, and legs at your building gym or in your own home…for $3-5! Snag one at online stores like Perform Better ( https://www.performbetter.com/First-Place-Mini-Band ) or Power Systems ( https://www.power-systems.com/shop/product/versa-loops ), or at your local sports store. (No, I don’t get paid for recommending these. I’ve just used them with many clients and classes.)
2) Tone your tush
Because most of us spend so much time sitting, it can be hard to strengthen our glute muscles. Mini-bands to the rescue!
Mini-Band Squat
Slide a mini-band just above both knees, then try to complete a set of squats. You’ll be working your glutes, hamstrings, and quads all at once. Many of our clients have mentioned it’s hard to focus on good form, breathe properly, AND count repetitions. An easy solution? Set the timer on your phone for 1 minute.
3) Move in all directions
Kids run and play in all planes of movement – forwards, backwards, sideways, diagonally – changing direction fluidly. Adults tend to just move forward. Walking toward the door, toward a desk, toward the fridge. In order to keep our strength and mobility as we get older, we need to rediscover how to move in all directions.
Crab Walk
Place the mini-band around both ankles, and bend your knees slightly. Walk sideways to the end of the room. Stay facing the same way, and walk sideways back to where you started. (If you turn around, you’re working the same leg twice, and not getting the other leg.)
Frankenstein Walk
I’ve trained clients from teens to 90s, and one thing I know for sure… We’re never too old to use our imaginations and pretend we’re in the movies! To strengthen your hips (and picture yourself being as strong as Frankenstein!), place the mini-band around both ankles. With your right foot, take a big step diagonally forward and out to the right, then with your left foot, take a step forward and left. Keep walking till you get to the end of the room. Then turn around and walk back.
ACE & NSCA Certified Personal Trainer
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On the Mend Customized Fitness and Massage
