I can’t get enough of my mini-bands! I love them because you can take them anywhere and they are great for traveling. For all you new moms out there, I cannot tell you how many times I was stuck at home when my kids were younger and these mini-bands were my lifesaver.

Below are some of my favorite exercises using mini-bands and my tips for making them the most effective for you.


When Side-to-Side Walking, the band should always be placed somewhere between your ankles and knees, usually your middle calf. Take care to not position your feet too close together or you will lose tension, and if you lose tension you are allowing your muscles to relax. Your feet should always be spaced at least two inches apart when you bring them together. Knees slightly bent and upper body nice and tall. Closing the feet is the number one mistake I see people make when doing these, so pay close attention to that. Walking with your mini-bands is one of the most effective exercises for the outer glute area. I like to do them at least once or twice a week. They will really help keep that area tight and toned, but it’s very important your form is correct, or you won’t see results.


Wall Sits are an absolute killer and will activate your quads too. Believe it or not, I always had super skinny dancer legs and this is one exercise that helped round out my quad area. Stay low on these and press your back firmly against the wall for optimal results.


Kickbacks are super effective for the glutes. The key here is to squeeze as you extend your leg. Don’t just go through the motions, that is waste of time. Kick back and squeeze. You may even want to hold for a few seconds in the up position. This will help create rounded glutes in no time.


I love adding cardio to my mini-band workouts. It builds muscle AND gets my heart pumping which equals fat burn.

  • Jumping Squats
  • Jumping Jacks
  • Jumping Twists


Lastly, for those of you who are a bit more advanced, or want to add weight-bearing exercises into your mini-band workout, that’s a great option too. Start by adding light weights to the exercises listed above.

And there you have it, the perfect Booty Band Workout. This is my Anywhere, Anytime Booty Workout because all you need is a mini-band and you are set to go! Mini-bands come in all levels of resistance, so as you get stronger, there is always the next level to move to. (I knew it was time for me to go up when I accidentally snapped one!) Have fun and enjoy.