Draw the whole body using just a rubber band – BOA FORM

Time to abuse the memory: remember the time when, to have fun, it was enough to gather your friends on the street and play with rubber bands? It was a kind of stretching, jumping and pulling that went from ankles to ankles. kneeswent up to the waist and wrapped around the full body. And, tell the truth, everyone came out dripping with sweat from this good mess!

It was thinking of a lively and very practical way to stay stiff and burn fats that, with the guidance of personal trainer Clóe Celentano, from São Paulo, we arrived at this sequence of complete exercises done only with the miniband.

The compact and modern version of the elastic band works the tone of the whole body. ”It is muscle-building training. The difference is that, in the conventional way, the muscle has to overcome the resistance offered by the weight of the devices. Here, this obstacle is provided by the miniband”, explains the personal.

She also points out: ”How are we dealing with the strength of a rubber band, it is important to maintain tension at all times”. This means that if you do the movements with a loose miniband, it’s not worth it! You’ll end up cheating on yourself and you won’t see change some.

GymPass : train in more than 12,000 gyms for a fixed fee

Following the exercises correctly, in a month you can see an improvement in muscle tone and posture. In three months, the difference in the entire body contour is evident in the mirror. ”But it is worth remembering that training alone does not work miracles. The best results will come with a healthy eating and balanced”, points out Clóe.

Minibands come in a variety of resistance intensities (light, moderate, hard, extra-strong, and ultra-strong). The personal recommends always starting with light weights, doing more repetitions, and gradually increasing the intensitywhile decreasing the number of repetitions.

It’s the perfect opportunity to model triceps to buttocks anywhere, regardless of the weather outside.

Head to toe miniband

Perform the workout three times a week, on alternate days. As it works almost all muscle groups, you need to allow a day’s time between one stimulus and another for recovery. Do 3 sets of 12 to 15 reps each run. Before you start, don’t forget to warm up. It can be with a run in place and a rotation of the arms. This will increase the lubrication of the joints and make the body ready for the exercise.

Subscribe to our newsletter and stay up to date with the latest news from

1. Pulley with miniband (dorsal)

– (Marcelo Garcia/)

The. With arms outstretched, hold the miniband above your head. B. Pull the elastic and bend the elbow until a 90° angle is formed between the arm and the torso. Repeat on the other side.

2. Advance with gluteus in step (thigh, calf and gluteus)

– (Marcelo Garcia/)

The. With the mini band around your ankles, place one foot on the step.

B. Extend the back leg, contracting the glutes, and return to the starting position. Repeat with the other leg.

3. Horizontal flexion of the arms (chest)

– (Marcelo Garcia/)

The. With feet shoulder-width apart and knees slightly bent, cross your arms in front of you with the mini band wrapped around your hands.

B. Stretch the elastic with the palm of your hands, increasing the angle of horizontal flexion.

4. Leg abduction (buttocks)

The. With the mini band around your ankles, position your feet parallel to your shoulders and slightly bend your knees in a half-squat position.
B. Open your right leg and return to the starting position without letting the elastic slacken. Repeat with the left leg.

5. Rear deltoid (shoulders)

The. With your feet shoulder-width apart and knees semi-bent, extend your arms in front of your torso, with the mini band around your wrists.

B. Push the back of your hands out.

6. Standing glutes (glutes)

The. With the mini band around your ankles, take a small step forward.

B. Without letting the elastic loosen, straighten your back leg, taking your foot slightly off the floor. Repeat with the other leg.

7. French triceps (arms)

The. With feet parallel to shoulders and knees semi-flexed, hold the mini band with both hands. The left one is at shoulder height and the elbow is flexed. The right hand goes over the head.

B. Pull the miniband with your right hand until your arm is fully extended. Repeat on the other side.

8. Abductors (glutes)

– (Marcelo Garcia/)

The. Lying on your back, raise your legs and slightly bend your knees with the mini band on your ankles.

B. Spread your legs and return to the starting position without letting the elastic slacken.

9. Solo lower abs (abs)

The. Lying on your back with your knees elevated at 90°, attach the mini band to the foot of a very heavy table or ask someone to hold it and place the other part on your ankles.

B. Take your knees towards your chest, pulling the mini band.