Limm Hip Bands
Instructions Manual
Congratulations! You have acquired a high quality Resistance Hip Band that will help you bring your workouts to the next level! The Limm Resistance Hip Bands are lightweight, easy to pack and easy to use. They are great for hip and glute activation, strength and toning, in addition to being perfect for a dynamic warm up of your lower body. Athletes benefit from these bands as they help cue them to keep their knees forced outwards while squatting and sumo deadlifiting. They are also versatile, fit well into alternating workout routines and are a great addition for those who go to gyms, workout at home or travel.
Important: If you haven't received our e-mail with the printable Workout and Planner Sheets, please send a message to support@limmgroup.com and we will send them right away. They are part of your purchase. :)
Highlights:
* Please note that this is only a reference chart, as people are unique in their body types and they might feel comfortable with different band sizes. We recommend getting the complete set, so you will be a ble to choose the rigth band for the right workout you are performing at the moment.
HIP BANDS EXERCISES
*For a complete set of workout videos, please visit: https://limmgroup.com/pages/hip-bands-portal
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Figure 2
BANDED LEG EXTENSIONS
Prep (Figure 1):
(1) Set your Limm Hip Bands just above your ankles.
(2) Sit on a chair with your back straight, your heels should be pressed onto the ground with your toes pointing up. This will be your starting position
Exercise (Figure 2):
(1) Slowly raise your left leg up pulling the band away from your right foot.
(2) Pull as far as you can and hold for a few seconds.
(3) Slowly return to the starting position and repeat. Do 10-12 reps for each side.
FIRE HYDRANT
Prep:
1. Set your Limm Resistance Hip Bands over your thighs just above the knees.
2. Get into a kneeling position on the floor with your toes slightly curled under. Allow at least 6 inches of distance between your knees.
3. Your hands should be in a push-up position. This will be your starting position.
Exercise:
1. Slowly raise your right leg up sideways while maintaining your balance on your left knee and leg (Figure 3)
2. Raise your leg as far as you can, hold it for a second and then slowly return to the starting position.
3. Repeat 8 to 10 on each side.
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FORWARD/BACKWARD SQUAT
Prep:
(1) Adjust your Limm Hip Resistance Bands around your legs just above your knees.
(2) Bring your body to a squat with your feet hip-width apart and your hands clasped in front of your chest. This will be your starting position.
Exercise:
(1) Slowly walk 10 steps forward and then backwards in a squat position.
(2) Aim for 8-10 reps.
HIP BAND SQUAT
Prep:
(1) Place your Limm Hip Resistance Bands around your thighs just above the knee.
(2) Stand with your feet hip-width apart and your hands clasped in front of your chest. This will be your starting position.
Exercise:
(1) Slowly push your hips back and bend your knees as low as possible into a squat. Pause and then return to the starting position.
(2) Always keep your knees apart from each other by maintaining a hip-width distance. (3) Do 8 to 10 reps.
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HIP BRIDGE PULSES
Prep:
(1) Adjust your Hip Bands just above your knees
(2) Lie on your back, hands on the sides, knees bent with your feet together and flat on the floor. This will be your starting position.
Exercise: (1) While squeezing your glutes and abs, lift your hips a few inches off the floor. This will be your starting position.
Exercise:
(1) While squeezing your glutes and abs, lift your hips a few inches off the floor.
(2) Push your knees out to the sides while keeping your feet together. Slowly bring your knees back together to complete 1 rep.
(3) Try to do 20 reps.
SITTING HIP ABDUCTION
Prep:
(1) Place your Limm Bands around your legs just above your knees
(2) Sit down on a bench with your knees bent and your heels on the floor. Place your hands beside you flat o n t he bench. This will be your starting position.
Exercise:
(1) Open your legs by moving your knees apart. Feel the resistance. Hold it for a moment and then slowly bring your legs back to the starting position.
(2) Do 10 to 20 reps.
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BAND GLUTE BRIDGE
Prep:
(1) Set your Hip Bands just above your knees.
(2) Lie down on the floor with your back flat, elbows on the sides, knees together and bent, helps pressed o n the floor hip-width apart. This will be your starting position.
Exercise:
(1) Squeeze your glutes tight, press your heels onto the ground and slowly raise your hips off the ground while your knees are pulling the bands apart as wide as you can.
(2) With your hips up, hold for a few seconds t hen slowly return to the starting position and repeat.
(3) Try 10-12 reps.
BAND GLUTE BRIDGE WITH ONE LEG
Prep:
(1) Set your Limm Hip Bands so they sit right above your knees.
(2) Lie down on the floor with your back flat, elbows on e ach side, your left knee bent, your left heel pressed against the floor and your right leg extended diagonally. This will be your starting position.
Exercise:
(1) Tighten your glutes, press your heels into the ground and slowly raise your hips off the ground while keeping your right leg extended.
(2) Hold this position for a few seconds. Then, slowly return to the starting position and repeat.
(3) Aim to do 10-12 reps for each side.
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CLAMSHELL
Prep:
(1) Adjust your Hip Bands over your thighs just above your knees.
(2) Lie down on your right side with your head on top of your extended right hand. Put your left hand on your hips and keep your feet together in a kneeling position. This will be your starting position.
Exercise:
(1) Slowly raise your left leg while keeping your feet together in a kneeling position. You should feel the resistance on your left leg while raising it.
(2) Raise your leg as far as you can, hold it for a second and then return to the starting position.
(3) Repeat 8 to 10 times on each side.
SIDE STEPS
Prep:
(1) Place a hip band just above your knees.
(2) Begin standing with your feet directly underneath your hips and your hands held in front of your chest. This will be your starting position.
Exercise:
(1) Slowly sidestep to the right as far as you can manage without allowing your knees to turn towards each other, leading with your heel to make your glute muscle engage.
(2) Bring the left leg toward the right with enough space to keep some resistance in the band. Concentrate on keeping your pelvis level as you move sideways.
(3) Step to the right 10 times, then reverse, stepping to the left 10 times.
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Figure 22
STANDING HIP EXTENSIONS
Prep:
(1) Adjust your Limm Hip Bands above your ankles and keep your feet hip-width apart. Put your hands on your hips, tighten your abs and keep your back straight.
(2) With your hands on your hips, shift all your weight onto your right leg and place your left toes on the ground about an inch diagonally behind your right heel, so there is tension in the band. This will be your starting position.
Exercise:
(1) Squeeze your abs and tuck your pelvis under as you kick your right leg back about 6 inches while keeping your knee straight.
(2) Return your left foot to the ground, keeping tension in the band. This completes 1 rep. Aim for 20 reps.
(3)Switch sides and repeat
IMPORTANT RECOMMENDATIONS
STORING YOUR HIP BANDS
After every use, you may hang dry your Limm Resistance Hip Bands and store them in the carry bag. You may consider machine washing them (in a low setting) it once a month to remove excessive sweat stains and dirt that may accumulate during use.
WORKOUT SAFETY INSTRUCTIONS
MEDICAL DISCLAIMER
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