Last updated: August 12, 2021

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Today we are going to talk about an accessory that has become popular among fitness seekers: the mini band. An elastic band with different degrees of difficulty, the mini band helps with physical recovery and tones the legs.

Previously used more for physical treatments, today the mini band is an ally for bodybuilding and stretching. With so many options on the market, this article will show you what you should take into account before buying the ideal mini band according to your goals.


  • Training with the mini band is suitable for strengthening all muscle groups, as well as being used for rehabilitation and injury prevention.
  • You need to pay attention if you want to buy a durable, resistant product that meets your training needs.
  • We will show you which features differentiate one model from another and how to choose the best mini band.

The Best Mini Band: Our Picks

Buying guide

It may seem easy to choose the best mini band, but the fact is that each model of elastic band will generate a different result on your body. Therefore, it is necessary to understand your needs and the technical characteristics of the product. To help you, we have created this Buying Guide with all the information you need to know to make the best decision when buying your mini band.

 Mulher com mini band nas coxas praticando agachamento.

The mini band is functional, safe and practical when exercising. (Source: puhhha /

What is a mini band?

The mini band is nothing more than a small circular elastic band used mainly for functional exercises, rehabilitation and muscle toning. This accessory was created in Russia in the early 1950s for athletes recovering muscles, joints and tendons. Nowadays, however, the mini band has reached functional training and the gyms. This is because, in addition to being practical and affordable, the mini band can boost your workout.

The mini elastic band is an accessory that helps you in the practice of physical activities, rehabilitation and increasing muscle strength.

Like other types of elastic bands, the main feature of the mini band is its resistance that is progressive, increasing as the band is stretched with the force of the body itself. It is like a bodybuilding exercise, but the weights are replaced by the weight of each person's body. Placed mainly on the legs and arms, training with a mini band can provide muscle definition, calorie burn and muscle strengthening.

Mulher esticando uma mini band azul.

The mini band is an elastic band which has different degrees of difficulty. (Source: Samo Trebizan/

In general, the mini band is a very used to work the gluteus medialis, which influence the stability of the hips, knees and ankles. In addition, this accessory can also minimise the risk of injury in heavier workouts. But the fact is that the mini band can be used to work all muscle groups, depending on the type of exercise and the mini band you choose.

Who can use a mini band?

Training with an elastic band can be done by people of all ages and different types of physical conditioning, just use the mini band with the right level of resistance. So you can use the mini band either as a complete workout or as an aid to other physical activities. But the fact is that the elastic band will not always be effective for everyone.

The use of this accessory should preferably be defined together with a teacher or physical instructor. For example, if you are a sedentary person or need to do rehabilitation, the mini band will be very efficient to increase strength gain.

Mini band e bola de pilates sobre colchonete.

The mini band is ideal to be used as an aid to other physical activities.(Source: ArtCoreStudios /

The mini band is also very beneficial for providing stability during some activities, such as squatting, for example. However, if you train frequently and seek muscle hypertrophy, experts recommend that you use the elastic band as an adjunct. In other words, in this case, you'll have more success training with weights and using the mini band as an aid. That's because, by interspersing your training with the use of the mini bands, you'll also avoid knee, hip and ankle joint injuries.

Mujer en gimnasio con mini band

The mini band is also very beneficial for providing stability during some activities, such as squatting. (Source: Stankevych: 71776942/

For example, in a lower limb weight training workout, the adoption of the mini band can be done at least twice a week. The result is, among others, the strengthening of the abdomen, lower back and pelvic region. Not to mention that because it's so thin and the material is made of latex, the mini band can be taken anywhere and even used to work out at home. Check out the main benefits of using the mini band:

  • Stronger muscles;
  • Greater range of movement;
  • Stronger joints, which helps to prevent injuries.

In addition, research has concluded that the mini band helps keep your knees aligned, also preventing ligament pain.

Does the mini band help me to lose weight?

The amount of calories expended in a workout with a mini band varies according to the intensity of the movements and the biotype of the person. However, experts agree that, in general terms, a half hour, light workout done by a 70kg person, for example, will result in the expenditure of approximately 100 kcal. On the other hand, if you do a very intense, longer and heavier workout, you can burn up to 400 kcal per hour.

Mujer utilizando mini band

The amount of calories which are burned in a workout with a mini band varies according to the intensity of the movements and the biotype of the person. (Source: Artemfurman: 35452912/

So, even though the mini band alone cannot be considered responsible for the process of losing weight, it acts as a participant in this process. If you combine a healthy diet and lifestyle with a variety of physical activities, the use of a mini band can contribute not only to muscle definition, but also to weight loss.

What care should you take with the mini band?

In general, the mini band is made of latex, a type of super-resistant plastic. But you still need to take some care if you want to use your band for a long time. We've selected some tips to help you preserve and make your mini band even more durable:

  • To avoid tearing, leave aside rings, long nails and rough tennis soles which may damage your mini band.
  • To avoid drying out the material of the band, store it or protect it from direct sunlight and heat.
  • Clean the mini band with soap and water and when dry, apply talcum powder to protect it from humidity and sweat.

What are the risks of using the mini band?

If used correctly and within the limits of your body, the mini band should not cause any damage. However, like any physical activity, incorrect use of the band can cause muscle and even joint injuries. The best way to avoid this is to perform the movements under the supervision of a physical educator.

As with all physical exercises, the use of the mini band also requires attention to exaggeration, intensity and lack of rest.

In addition, experts warn that it's necessary that you give your body a rest, with a break between one workout and another of 48 hours. By doing this, the muscle fibres can recover for a new workout. That's why it's recommended not to use the mini band more than three times a week and on non-consecutive days.

What are the advantages of the mini band?

As we have seen, the mini band is an accessory which has numerous advantages for the health of the body. It is easy to carry in your backpack, practical and effective for both physical rehabilitation and functional training.

Due to its versatility, the mini band can be used to work all the muscle groups in the body and can be interspersed with other practices, such as weight training. Another advantage is that this accessory is also effective in reducing injuries although, if used incorrectly, it can also cause minor damage.

 Homem com mini band no tornozelo.

The mini band strengthens and lengthens the musculature. (Source: maridav/

Another advantage, as far as rehabilitation is concerned, is that the use of the mini band helps improve balance and endurance, prevents falls, corrects posture and improves the mobility and flexibility of the body. The disadvantage is the risk of damage and injury if you use the mini band without respecting the rest time and the intensity of the exercises. Below you will find the main advantages and disadvantages of the mini band:

  • Effective for physical rehabilitation and functional training
  • Works all the body's muscles and joints
  • Increases strength
  • Tones and lengthens
  • Can be used by anyone
  • Is practical and lightweight
  • Incorrect or exaggerated use can cause light injuries

How much does it cost?

The price of the mini band varies depending on the manufacturer, size, intensity and quantity. In general, you will find mini bands costing between 15 and 100. Of course, you don't need to buy the most expensive one. Just know that, in general, the most expensive ones are the kits that have more than one mini band.

Where to buy them?

You will find the mini band on sale at sports shops, department stores and hypermarkets like Lojas Americanas, Ponto Frio and Extra. But we recommend that you buy them at online shops such as Amazon Brasil. That way, you'll have more options to choose from, more attractive prices and still get your elastic band from the comfort of your own home.

Purchase Criteria: What you should consider before choosing the mini band

As we have seen, there are different types of mini band and each one guarantees a different result, according to your training goal. So, to get the expected result, it is very important that you know the technical characteristics that differentiate one model from another. To help you choose, we have selected the main factors that should be taken into account before buying the ideal mini band:

  • Size
  • Resistance
  • Colours
  • Kit

Below, we will explain each of these factors in detail for you to make the best decision and invest in the best mini band.


The first factor you should look at before buying your mini band is the size of the elastic band. This is because there is a wide variety. In general, the sizes of the elastic bands are defined according to the degree of difficulty and resistance. But since this is not a rule, you should know the size of the mini band before you buy it, since this will affect your physical activity.

Check, especially, the length and thickness of the mini band before buying the elastic band, as there is no standard.

Generally speaking, the mini band measures vary, especially in length and thickness. For example, you might find a low-difficulty band measuring 25 cm long, 5 cm wide and 0.4 cm thick, or 52 cm long, 5 cm wide and 0.5 cm thick. The same goes for the models with a higher degree of resistance. The choice will depend on the type of training you will be doing.

Dois homens treinando juntos com mini band preta.

Choose a mini band with a size that meets your training needs. (Source: Vlad Teodor /


As we've seen, in general, the size of the mini band goes with the degree of difficulty. But since this can vary by brand, you should also check the mini band's resistance. You'll find bands with resistance ranging from light to heavy, which can also be expressed in kilos. A mini band may have resistance ranging from 2.5 kg to 12 kg. The higher this value, the harder the exercises will be to perform. Experts recommend that you always start with the mini band at a light to medium level. As time goes by, you can train with the strong level mini band.

Mujer utilizando mini band al aire libre

You will find bands with resistance ranging from light to heavy, which can also be expressed in kilos. (Fuente: Stankevych: 85168646/


Another information you will find is that the mini band is divinity in colours. In general, each colour represents a different dimension and degree of difficulty. But as this can also vary by brand, it's important that you don't base your choice solely on the colour of the elastic band. Still, in general, we can relate the following colours to the level of difficulty in this way:

  • Yellow: very easy
  • Red: Easy
  • Green: Medium
  • Blue: Medium strong
  • Black: Strong
  • Silver: Extremely strong
  • Gold: Ultra strong

Silver and gold colours are used in high performance sports.


Finally, assess how you will use the mini band, on which parts of the body and with what intensity on each one. This is because you can buy the mini band in two ways: unit or kit. Your decision here will directly influence the result of your workout.

A mini band can only be functional for working a specific part of the body. But it may not be enough for a complete and progressive workout. A kit is usually the most cost-effective option, as it includes three to five mini bands with different degrees of difficulty.

(Featured image source: Dean Drobot/123rf)