ONE TI ME AT BAND C AMP...

The pros spill their tricks for max­ing out your results with this min­i­mal­ist piece

Women's Health (South Africa) - - BEST BODY -

Dou­ble up

Be­cause mini bands add re­sis­tance with­out adding weight, you can use sev­eral at a time. “Any move be­comes in­fin­itely harder when you chal­lenge the up­per and lower body to­gether,” says Gad­dour. Try loop­ing one band around your wrists and one just above or be­low your knees (or an­kles) for bear crawls (walk­ing on all fours) and bird dogs (ex­tend­ing op­po­site arm and leg from table­top po­si­tion).

Main­tain ten­sion

When you do lat­eral work, namely lat­eral band walks, place your feet at least shoul­der­width apart, or as wide as you need to keep the band taut. “Peo­ple of­ten bring their feet to­gether be­tween walks, but that not only causes the band to fall down, it also takes ten­sion off the glutes, which cheats the ef­fect,” ex­plains Bruno.

Go light for speed

For ex­plo­sive ex­er­cises, like jump­ing jacks or plank jacks, use a light- ten­sion band around your an­kles. “The goal isn’t to add so much re­sis­tance that you limit your range of mo­tion,” says Gad­dour. “You just want enough of a chal­lenge that you get tired in half the num­ber of reps.” The an­kle place­ment, by the way, helps the band stay in po­si­tion dur­ing quick move­ments.

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