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:

• Made of high quality elastic fabric - a perfect combination of cotton and rubber
• Durable, stury and very comfortable
• 100% skin safe and has the perfect amount of stretch to intensifty your workouts without restricting movement
• Medium/heavy level of resistance
• Great for your hips, thighs, glutes, ankles and hamstrings
• Can also be used for arm workouts
• Can be used for rehab, stretching, toning and strengthening your musclesWith a little creativity, you can use your hip bands in many other workout ideas!

* 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.

*For a complete set of workout videos, please visit: https://limmgroup.com/pages/hip-bands-portal

Figure 1

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.

Figure 3

Figure 4

Figure 9

Figure 10

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.

Figure 11

Figure 13

Figure 14

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.

Figure 17

Figure 18

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.

Figure 19

Figure 21

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

WORKOUT SAFETY INSTRUCTIONS

• Before performing any of the Limm Resistance Hip Bands exercises, make sure that you’re in good health and feeling well. In general, should you have any existing medical condition, always consult with your doctor before engaging with any exercise routines.
• Start your desired routines by performing basic warm up exercises to condition your body before engaging in any exercise and perform warming down afterwards.
• Always wear comfortable exercise clothes and shoes.
• Drink enough water. Remember to keep yourself hydrated during and after exercise.
• Discontinue any exercise routines whenever you feel discomfort and pain. Always listen to your body signals.
• Whenever you are starting a new exercise routine, first perform the exercises in slow motion until your body is familiar with the routine.

MEDICAL DISCLAIMER

• You should consult your doctor or health care provider before beginning a resistance program - or any exercise program.
• The present instruction sheet contains general information about exercise descriptions. The information is not professional advice and should not be treated as such.
• You must not rely on the information in this sheet as an alternative to medical advice from your doctor or other professional healthcare provider.
• You must get your physician’s approval before beginning any exercise program.
• If you experience sharp pain, shortness of breath, dizziness or lightheadedness with any of these exercises, stop immediately and contact your healthcare provider.
• The recommendations in this document are not medical guidelines but are for educational purposes only.

@betterworkouts

See more creative band workouts on our IG Feed. Tag us and share with our community:

#limmbands #limmhipbands #limmloopbands #teamlimm