FeetUp Trainer Exercises Using Props | Mini Band

FeetUp Trainer Exercises Using Props | Mini Band | LeilaniSouza.com


mini band ankle dorsiflexion and abduction

FeetUp Trainer Exercises Using Props | Mini Band

Lately, I’ve been thinking of creative ways to do FeetUp Trainer exercises using props. Today I decided to incorporate a mini band in my FeetUp Trainer finisher to a vigorous leg day home workout. I selected a mini band (also known as a booty band or hip band) of strong resistance and wrapped it around my feet before mounting the FeetUp Trainer.

In order to prevent the band from falling off, I held tension by flexing my feet and keeping them apart. Once inverted, I stabilized one leg and pulled the opposite knee towards my chest. As a Pilates instructor and practitioner, I used the following Pilates Principles while performing this exercise:

1) Concentration – mind body connection. I really had to focus on the stabilization of one leg while the other one is performing the exercise.

2) Center – all movements originate from the center of the body. Core is always engaged, which helped keep my body in alignment during the inversion work.

3) Control – each movement is intentional. Focusing equally on movements in both directions, pulling my knee in towards my chest and resisting the band as I pressed the heel towards the ceiling.

4) Precision – a result of using concentration and control. When I was performing the reps, I tried to repeat them exactly with the same range of motion and same intensity.

5) Breathing – purposeful breathing can assist movement. During this exercise, my exhales helped with exertion (knee in to chest) and my inhales helped while I released tension in the band.

Once I completed 15 reps on each leg, I decided to finish with abduction holds. Keeping my legs straight and feet flexed, I pressed out against the resistance of the band as far as I could while maintaining control. Then I held it out for one count before I began to slowly release tension on the band. These abductions were much more challenging than the ones I did last week with the booty band around my thighs and toes pointed! I did 10 of these abductions, that’s it.

My goal for today’s FeetUp Trainer exercises was to enhance the lower body workout that I just finished. For example, squats depend on ankle dorsiflexion mobility so I kept my feet flexed with the mini band wrapped around them. As a result, I felt a deeper connection to the exercise (especially the abduction hold!) than I normally do with my feet in plantarflexion.




FeetUp with Ankle Weights

FeetUp Trainer Ankle Weights | Core Strength Exercises

FeetUp Trainer Ankle Weights | Core Strength | LeilaniSouza.com


core strength exercises

FeetUp Trainer Ankle Weights | Core Strength Exercises

This was my first time getting on the FeetUp Trainer with ankle weights. I had no idea what I wanted to do, so I listened to my body. Starting out with leg extensions seemed like a comfortable way of introducing the new challenge of added weight in the inversion.

Once I did 10 leg extensions, I felt confident enough to do leg presses. Oh boy, these 2-lbs. ankle weights on each leg never felt heavier than they did in this moment! 10 leg presses were enough to feel it in my legs, but did not exhaust me to the point where I needed to call it quits.

I did want to do one more exercise to increase the level of challenge, so I went with single leg lifts…or in this case since I’m inverted, would it be called single leg lowers? I loved this! It required stabilization of one leg, while controlling the movement and range of motion of the other leg. Plus, it was a delicious hamstring stretch at the same time!




FeetUp with a Mini Band


ProForm Pair Ankle Weights $9.99

Great for barre and yoga sculpt workouts!

These are way more comfortable than other ankle weights because the weight is on the sides only, instead of all the way around. Additionally, these weights have the velcro closure just at the end, not the velcro strap you thread through the buckle and pull tight to get a secure fit. Two pounds each, so the set of 2 equals four pounds. Perfect for doing barre and yoga sculpt.

I wrote this review on April 27, 2020 so it was before I even started using my FeetUp Trainer. After today’s workout, I would edit it to add “Great for barre, yoga sculpt AND FeetUp Trainer workouts!”