Bands are nothing new to workouts. They've been around for years. But mini bands are a little newer to the scene and can be used in a variety of ways. Here are just a few of the options you can do with mini bands that will really challenge your body, and up your workouts difficulty.

Lateral Steps

Place a mini band around your ankles. Keep your feet pointed straight ahead, and bend your knees slightly with your hips sitting back and torso forward in an athletic stance. Step out wide with your right foot, plant it down and then bring your left foot in so that your feet are a few inches apart. You can alternate stepping to each side, or do 10-15 in one direction, then the other. Up the challenge by speeding this up into a shuffle. Your heart rate will rise and your glutes and hips will feel the burn!

Fire Up Your Planks

The plank is a great full body move that really hits your core hard. Now, you can make it even more challenging. Place the band around your ankles and get into plank position. Lift your right foot off the ground and slowly bring the leg out to the side, back in, then straight up and back down for one complete rep while you hold the plank. Do 10-15 on your right leg, rest, then repeat with your left leg.

Kickbacks

You can target your triceps with the bands by performing a kickback. Stand with your feet shoulder-width apart, and knees slightly bent. Hold the band in your left hand and bend your elbow so that your left hand is up by your right shoulder. Grip the other end of the band with your right hand. Lean forward and keep your right upper arm next to your torso. Press back, tightening your triceps, then bring back to the start position for one repetition. Repeat 10-15 times, then switch sides. To make it even harder, you can do this from a one-handed plank position on the floor, or elevated on a bench.

Leg Extensions

You can sit in a chair or on a bench and perform leg extensions for your quadriceps. Sit down and place the band around your ankles. Keep your right thigh parallel to the floor and slowly straighten your leg. Pause at the top of the movement, and slowly return down to the start position for one complete repetition. Do all reps on the right, then repeat on the left leg. Up the challenge, and work your balance, by doing these standing. Place the band around your right ankle, and wrap the band around the bottom of your left foot to stand on. Raise your right leg up so your thigh is parallel to the floor. Keep your thigh parallel as you straighten and bend your right leg. Finish your reps on this side, then switch to the left.

Hit Those Glutes and Hams

Bridging is popular because you can do it with no equipment whatsoever. However, a lot of people only feel these in their hamstrings even though your glutes should be doing most of the work. Lay down and place the band around your thighs right above your knees. The band will pull your thighs together so you have to engage your hips and glutes to keep your knees apart throughout the movement. Press through your heels as you lift your hips as high as you can, squeezing your glutes. Hold for one to two seconds before slowly lowering down. You can make it more challenging by elevating your feet on a ball or bench and performing your reps.

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