LOOP BANDS INSTRUCTIONS MANUAL

Limm Resistance Loop Bands

Our pro-quality exercise straps are a perfect solution for busy people who wants to maintain optimal fitness and health, without the high cost of a gym membership. The loops are lightweight and each has a different tensile strength, so you increase the intensity of your workout. X-Light (yellow), Light (green), Medium (blue), Heavy (red), X-Heavy (black). Each strap is a full 12 inches long so you can stretch your arms and legs further. The 5-loop set includes a printed manual and a convenient travel bag. Throw them into your briefcase or shoulder bag and take them with you to your Pilate class, Yoga studio, physical therapy office or gym.


Exercise Videos:

Lower Body

Exercise #1: Standing Hip Abduction

Body Part: Lower Body

Instructions: To perform this exercise, place the Limm Loop Bands around your ankles and find a chair or a table where you can lean against. Stand with your feet hip-width apart and keep your abdominal muscles tight. You should load all your weight at your supporting leg. Raise your exercising leg straight up out to the side, as far as you can, and slowly return it. Try not to lower it all the way down; you want to keep some tension in that resistance band the entire time. Repeat it 8 to 12 times, according to your level, and then switch legs.

Exercise #2: Standing Hip Extension

Body Part: Lower Body

Instructions: To perform this exercise, place the Limm Loop Bands around your ankles and find a chair or a table where you can lean against. Stand with your feet hip-width apart and keep your abdominal muscles tight. Now, stand on one leg, extend the opposite leg back from the hips and slowly return it. Try not to lower it all the way down; you want to keep some tension in that resistance band the entire time. Repeat it 8 to 12 times, according to your level, and then switch legs.

Exercise #3: Lying Leg Raise

Body Part: Lower Body

Instructions: To perform this exercise, lie down on your back on your mat and place the Limm Loop Band around your thighs. Rest your arms extended next to your body, with the palms facing down and extend your legs. Keep the abdominal muscles tight. With the left leg straight steady on the floor, lift the right leg straight up, hold 1 to 2 seconds and slowly return to the original position. Repeat it 8 to 12 times, according to your level, then switches sides. Do not forget to alternate the legs, so you equally exercise your right and left legs.

Exercise #4: Lying Outer Leg Lifts

Body Part: Lower Body

Instructions: To perform this exercise, lie down on your side and place the Limm Loop Band around your ankles. Rest your head over your arm that is on the floor, and place the other hand on the floor in front of your hips for support. Keep your abdominal muscles tight, your bottom leg straight, upper leg slightly bent and toes pointing straight ahead. Lift the top leg until you meet resistance in the band, hold it 1 to 2 seconds and slowly return it. Try not to lower it all the way down; you want to keep some tension in that resistance band the entire time. Repeat it 8 to 12 times, according to your level, then switches sides. Do not forget to alternate the legs, so you equally exercise your right and left legs.

Exercise #5: Lying Hip Abduction

Body Part: Lower Body

Instructions: To perform this exercise, lie down on your side and place the Limm Loop Band around your thighs. Rest your head over your arm that is on the floor, and place the other hand on the floor in front of your hips for support. Keep your abdominal muscles tight, your bottom leg straight, upper leg slightly bent and toes pointing straight ahead and contract your butt. Lift the top leg until you meet resistance in the band, hold it 1 to 2 seconds and slowly return it. Try not to lower it all the way down; you want to keep some tension in that resistance band the entire time. Repeat it 8 to 12 times, according to your level, then switches sides. Do not forget to alternate the legs, so you equally exercise your right and left legs.


Upper Body

Exercise #6: Underarm Row

Body Part: Upper Body

Instructions: To perform this exercise, you may sit down on your mat with your legs extended. Place the Limm Loop Band behind the soles of your feet and hold the other end with both hands in front of your body, with your arms extended and your palms facing down. Keep your posture and tension. Pull the band towards your core, bringing your elbows back and tight to your body. Slowly go back down to the starting position. Repeat it 8 to 12 times, according to your level.

Exercise #7: Tricep Extensions – Behind the Back

Body Part: Upper Body

Instructions: To perform this exercise, you may sit on a chair or bench, grab the Limm Loop Band with one hand and place this arm with your elbow bent over your head. Grab the other end of the Limm Loop Band with your other hand, so this other arm is placed behind your back. This way the Band will be behind your neck. With the lower arm fixed, pull the arm that is bent over your head straight up, towards the ceiling. Repeat it 8 to 12 times. Do not forget to alternate the arms, so you equally exercise your right and left arms.

Exercise #8: Bicep Curls – Forward Kneeling Lunge

Body Part: Upper Body

Instructions: To perform this exercise, you should kneel down and place the Limm Loop Band behind the knee that is up. Grab the loop band with the hand of the arm that is at the same side of the knee that is up. The movement will be performed with only that arm. You may want to use the opposite hand to hold the band on your leg, making sure the band doesn’t slip. Keep your posture and tension. Pull the band towards your shoulder, keeping your elbow tight to your body, and slowly go back down to the starting position. Repeat it 8 to 12 times, according to your level. Do not forget to alternate the arms, so you equally exercise your right and left arms.

Exercise #9: Behind the Back Extensions

Exercise: Behind the Back Extensions

Body Part: Upper Body

Instructions: To perform this exercise, anchor the Limm Loop Band around your wrists, behind your back. Correct your posture and keep the tension during the whole exercise. Extend your arms straight down, tight to your body, shoulder-width apart. Open your arms extending outwards and slowly go back to the original position, keeping the resistance on the arms. Repeat it 8 to 12 times, according to your level.

Exercise #10: Overarm Row

Body Part: Upper Body

Instructions: To perform this exercise, you may sit down on your mat with your legs extended. Place the Limm Loop Band behind the soles of your feet and hold the other end with both hands in front of your body, with your arms extended and your palms facing down. Keep your posture and tension. Pull the band towards your chest, keeping your elbows bent and positioned in a high “V”. Slowly go back down to the starting position. Repeat it 8 to 12 times, according to your level. Listen to your body and always be safe.


Core Exercises      

Exercise #11: Seated Oblique Twists

Body Part: Core

Instructions: To perform this exercise, sit on your butt with one leg crossed over the other. Place the Limm Loop Band around the foot of the leg that is straight and grab with the hand of the same side. Place your other hand behind your head. Hold the band with your hand and rotate towards that side, twisting. Repeat the movement 8 to 12 times, according to your level, and then switch side.

Exercise #12: Hip Extension in Quadruped

Body Part: Core

Instructions: To perform this exercise, begin in a quadruped position on elbows and knees. Place one end of the Limm Loop Band under the bottom leg and the other end around your knee. The bottom leg will stay steady during the exercise sequence. Lift your top leg toward the ceiling against the band. Keep your back straight. Hold it for 1-2 seconds and slowly return. Repeat the movement 8 to 12 times, according to your level, and then switch leg.

Exercise #13: FlutterKicks

Body Part: Core

Instructions: To perform this exercise, lay flat on your back and place the Limm Loop Band around your lower legs. Rest your arms extended next to your body, with the palms facing down, and fully extend your legs. Keeping your abdominal muscles tight, lift your legs off of the ground around 7 inches. Then raise your right leg higher than the left one, and in sequence lower the right leg and raise the left leg. Going back and forth, always keeping the legs extended, repeat this sequence 8 to 12 times, according to your level.


Exercise Instructions:

How To Use The Color Coded System

  • The Limm Resistance Loop Bands are color-coded according to a progressive resistance system. Different resistance levels are determined by thickness of the band, and the level of difficulty of increases from Extra-Light to Extra-Heavy),
  • For each exercise, you should first choose a band (or combination of bands) that has enough resistance to allow you to do 8- 12 reps at a time. If you cannot perform an exercise with a certain band that you selected, choose a lighter one. And if you are not feeling the resistance, than choose a heavier band.
  • As you use the band, your muscle strength and endurance improve. You feel the exercises become easier and easier to do. Once you are ready for a more challenging workout, simply move to a higher resistant band (i.e. shift from yellow to green or blue to red). This increases the intensity of the exercise.

How To Perform The Band Exercises

  • Always perform general warm-up activities prior to performing Limm Loop Band exercises. Walking in place swinging your arms for at least 1 minute is an easy way to do that.
  • Complete 1-3 sets of 8-12 repetitions of each exer-cise selected. Take short breaks of 10s between each exercise set and a long break of 60s between different exercises.
  • When performing an exercise, it’s important to extend the band out and then slowly bring it back, keeping the tension.
  • Include proper cool-down activities with your resistance training program.

To Keep In Mind While Exercising

  • It is important to keep good form, good posture and control while performing the exercises.
  • Keep abdominal muscles tight while performing the exercises.
  • Slow and controlled motions will help to isolate the muscle you are working in each exercise.
  • Breathe normally while you move through the exercises. Exhale during the most difficult phase of the exercise and inhale during the easiest.
  • If you start to lose your posture, stop and reposition yourself.Always keep in mind: form is key to a successful exercise.

Printable Workout Sheets

Coming Soon “Workout Sheet: Core Exercises

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