Although they're commonly known as booty bands, mini resistance bands are much more versatile. There's no shortage of ways you can make your workouts a little bit more tricky with a mini band. And now, you can add them to your ab workouts, too.
Give your core a real challenge with five of the hardest mini band ab exercises.
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The Best Mini Bands
- Fantadool Resistance Bands (Walmart.com, $6.58)
- Fit Simplify Resistance Loop Exercise Bands (Amazon.com, $7.95)
- Jooan Indoor Outdoor Exercise Band (Walmart.com, $12.89)
1. Resisted Bicycle Crunch
- Loop a mini resistance band around the balls of your feet.
- Lie flat on your back on the ground with your hands behind your ears.
- Raise your shoulders and legs a few inches off the floor. This is the starting position.
- On an exhale, drive your left knee toward your right elbow.
- Touch the two together and return to the starting position.
- Repeat with your right knee and left elbow.
- Continue alternating sides.
Tip
If you can't touch your knee to elbow, get as close as you can with good form, says Cameron Yuen, DPT, a New York-based physical therapist. Also, feel free to pause and rest your legs and shoulders on the ground between reps if needed.
2. Resisted Mountain Climber
- With a mini resistance band around the balls of your feet, come into a high plank, shoulders in line with your palms. This is your starting position
- On an exhale, drive your right knee up toward your chest.
- Return to the starting position.
- Drive your left knee to chest.
- Return to the starting position.
- Continue alternating sides with control.
3. Resisted Side Plank Leg Lift
- Loop a mini band around your ankles.
- Lie on your left side with your feet stacked, left forearm on the ground.
- Raise your hips off the ground, balancing on your forearm and the outer edge of your left foot. This is the starting position.
- Lift your right leg up with control, keeping your back in line with your hips.
- Bring the leg back down.
- Do all your reps here, then switch sides.
4. Resisted Flutter Kick
- Loop a mini band around your ankles and lie on your back, arms at your sides and palms down.
- Lift your legs a few inches off the ground.
- Raise your right foot an inch or two toward the ceiling.
- Simultaneously, lower your left foot an inch or two toward the ground.
- Then, swap sides, raising the right foot and lowering the left.
- Flutter your legs up and down in a scissoring motion with control.
Tip
To make this exercise less difficult, you can place your palms under your butt for extra stability.
5. Resisted Toe Touch
- Loop a resistance band around your ankles.
- Lie flat on the floor with your legs straight up to the ceiling, arms at your sides.
- Spread your feet a few inches apart and hold this position, maintaining tension in the band.
- Raise your hands up and tap your toes, lifting your shoulder blades off the ground.
- Lower back down to the ground with control and repeat.
Tip
You can tap your shins if getting all the way to your toes isn't available to you, Yuen says.