{"id":1468,"date":"2021-08-27T23:42:01","date_gmt":"2021-08-27T23:42:01","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/mini-band-complete-core-routine-oxygen-mag\/"},"modified":"2021-08-27T23:42:01","modified_gmt":"2021-08-27T23:42:01","slug":"mini-band-complete-core-routine-oxygen-mag","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/mini-band-complete-core-routine-oxygen-mag\/","title":{"rendered":"Mini-Band Complete Core Routine | Oxygen Mag"},"content":{"rendered":"
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Training your core isn\u2019t just about isolating your midsection with bodyweight planks, crunches and other abdominal moves. That\u2019s all great, but bringing in some extra resistance helps step up the intensity a notch \u2014 and \u201cmini\u201d resistance bands in particular are one of the most effective tools for training the core.\u00a0<\/span><\/p>\n That\u2019s the basis of the following workout, designed by ISSA-certified trainer Aneshea Shali, owner of Core Camp Challenge, to target the core by bringing in foundational lower-body movements like squats and lunges. All four of the exercises in this routine use a mini band and are what you might call \u201ccombo\u201d moves because they combine multiple movements into one. One of the exercises also incorporates a light dumbbell.\u00a0<\/span><\/p>\n \u201cYou can absolutely train the core effectively with bodyweight only,\u201d Aneshea says, \u201cbut sometimes it\u2019s good to challenge those muscles with resistance, especially when we\u2019re talking about full-body moves. Plus, mini bands are easy to use and inexpensive.\u201d\u00a0<\/span><\/p>\n By the time you finish your third round of the circuit, you\u2019ll have essentially done eight different exercises in less than 30 minutes \u2014 and targeted the core in every one of them, albeit in different ways. As a bonus, you\u2019ll get a nice workout for the glutes, quads and hamstrings through the lateral squats and reverse lunges. Legs and core make for a great summer combo!\u00a0<\/span><\/p>\n Do each of the following exercises one after another as a circuit, 10 to 12 reps per move. After you\u2019ve completed one round of the circuit, rest one to two minutes and repeat the circuit for two more rounds.\u00a0<\/span><\/p>\n This routine requires a mini band and a light dumbbell. If you don\u2019t have a dumbbell, any light, weighted object you can easily hold in both hands will work (weight plate, kettlebell, water jug, etc.)<\/span><\/p>\nGet more Six-Pack Boot Camp Workouts here!\u00a0<\/h3>\n
Mini-Band Complete Core Workout<\/b><\/h2>\n
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\n \nExercise<\/td>\n Reps<\/td>\n<\/tr>\n<\/thead>\n \n Mini-Band Hip Thrust With Clam\t\t<\/td>\n 10-12<\/td>\n<\/tr>\n \n Mini-Band Lateral Squat Into Elbow to Cross Knee\t<\/td>\n \t10-12 (per side)<\/td>\n<\/tr>\n \n Mini-Band Plank Jacks With Kick-Through<\/td>\n \t10-12 (per side)<\/td>\n<\/tr>\n \n Mini-Band Reverse Lunge With Dumbbell Landmine\t<\/td>\n \t10-12 (per side)<\/td>\n<\/tr>\n \n Rest one to two minutes after each round. Complete three rounds total.<\/td>\n \n <\/tr>\n<\/tbody>\n<\/table>\n Exercise Descriptions and Tips<\/b><\/h2>\n
Mini-Band Hip Thrust With Clam<\/b><\/h3>\n