Limm Booty Hip Bands

Congratulations! You have acquired high-quality Resistance Hip Bands that will help bring your workouts to the next level! The Limm Hip Circles are lightweight, easy to pack and even easier to use. They can be used for hip and glute activation to train for strength, in addition to being perfect for dynamic warm up for your lower body. The hip bands help athletes and trainees achieve good form when doing moves like squats or sumo deadlifting. You can maximize the use of the bands and the tension and resistance can develop mind-muscle connection that creates awareness that forces your knees out instead of letting them cave in. Hip bands are versatile, fit well into alternating workout schedules and are a great addition for those who go to gyms, workout at home or travel.

A perfect combination of cotton, polyester and latex makes up the high-quality elastic fabric on each Limm Hip Resistance Bands to guarantee durability and sturdiness while having a comfortable wear. The bands are 100% skin safe and the stretch is designed to have the right amount of give to intensify your workouts.
 

Prep:

1. Secure your Limm Resistance Hip Bands on your legs just above the knees.
2. Get into a kneeling position with your toes slightly curled under, and hands directly under your shoulders. Allow at least 6 inches distance between your knees.

Exercise:

1. While your right leg is still bent, slowly raise it to the sides while maintaining your balance on your left leg. Your neck and back should remain straight.
2. Try to lift your leg until your thigh is parallel to the floor.
3. Slowly return to the starting position.
4. Repeat 8 to 10 times on each side.

Preparation:

1. Secure the Limm Hip Bands just right above your knees.
2. Lie flat on your back with your elbows on your sides, knees bent together and heels hip-width apart. This will be your starting position.

Exercise:

1. Squeeze your glutes while pressing your heels to the ground, then slowly lift your hips. As you do this movement, stretch the hip bands using your knees and start pulling apart as wide as you can.
2. Hold this bridge position for a few seconds then slowly return to the starting position and repeat. The goal of this exercise is to keep the hip bands snug against your knees.
3. Do 10-12 reps.

Preparation:

1. Wear your Limm Hip Resistance Circle Bands just above the knee. Keep the Hip Bands snug around your legs.
2. Stand with feet hip-width apart and clasp your hands 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 for a few seconds then return to starting position.
2. Maintain a hip-width distance between your knees. You should feel the resistance of the hip bands as you stretch it to keep each knee from caving in. The goal of this exercise is to keep the hip bands snug against your knees so they don’t fall down.

Preparation:

1. Wear 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 hand clasped in front of your chest. This will be your starting position.

Exercise:

1. Slowly walk 10 steps forward in a squat position, then 10 steps backwards.
2. Repeat this movement for another 8-10 reps.

Preparation:

1. Place the Limm Hip Resistance Circle Bands around your legs just above your knees
2. Sit on buttocks with your knees slightly bent in front of you, heels on the floor. Knees should point to the sky.
3. Place your hands on your sides with palms flat on the floor. This will be your starting position.

Exercise:

1. Start pulling your knees apart and stretch the hip bands. Feel the resistance and hold this position for a moment, then slowly bring your legs back to the starting position.
2. Do this for another 10 to 20 reps.
    

Preparation:

1. Secure your Limm Resistance Hip Bands just above your knees.
2. Lie on your back, hands on the sides, with your feet together on the floor. Bend your knees but keep them hip-width apart. This will be your starting position.

Exercise:

1. While squeezing your glutes and abs, lift your hips a few inches off the floor.
2. While your hips are still raised, start pushing your knees out to the sides. Keep your feet together. Slowly return your knees together for 1 rep.
3. Do 20 reps.

Preparation:

1. Place the Limm Hip Bands just right above your knees.
2. Lie flat on your back, elbows on your sides, with your left knee bent. Press your left heel to the floor, then extend your right leg diagonally.

Exercise:

1. Squeeze your glutes tight and press your heel to the ground and slowly raise your hips off the ground while your right leg remains extended.
2. Hold this position for a few seconds. Slowly return to the starting position and repeat. Do 10-12 reps for each side.

Preparation:

1. Secure your Limm Resistance Hip Bands on your legs just above the knees.
2. Lie on your left side and extend your left arm up. Rest your head on top of your left arm. Put your right hand on your hips. Keep your feet together with your knees bent. This will be your starting position.

Exercise:

1. Slowly raise your right leg but keep your feet together. You should feel the resistance on your right leg while raising it.
2. Raise your leg according to your tolerance, then return to the starting position.
3. Repeat 8 to 10 more times on each side.

Preparation:

1. Place the Limm Hip Band just above your knees.
2. Begin standing with feet directly underneath your hips. Place your hands on your hips. Bend your body to squat halfway down. This will be your starting position.

Exercise:

1. Slowly sidestep to the right, leading with your heel to make the glute muscles engage. Try to widen your step as far as you can manage. Due to the resistance of the hip band, your knees may start caving in but you should focus on avoiding this to achieve proper form.
2. Bring the left leg toward the right with just 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.

Preparation:

1. Loop your Limm Resistance Hip Bands on your legs just below the knees.
2. Lie on your side with your head on top of your stretched left hand. Put your right hand in front to support your position. Keep your legs straight and feet together. This will be your starting position.

Exercise:

1. Slowly raise your right leg up. You should feel the resistance on your right leg while raising it.
2. Raise your leg according to your tolerance and slowly return to the starting position.
3. Repeat 8 to 10 on each side.

Preparation:

1. Tie your Limm Resistance Hip Bands just above your knees.
2. Stand with your feet hip-width apart. You can place your hands on your hips or clasp them in front of your chest. This will be your starting position.

Exercise:

1. Bend your knees and do a squat, but make sure your knees are spread apart to keep some resistance on the hip band.
2. Stand back up back, straighten both knees then lift your right leg out to the side.
3. Return to squat position.
4. Repeat #2 on your left side. This is 1 rep.
5. Do 20 reps on alternate legs.

Preparation:

1. Wear the hip resistance band around your knees.
2. Lie on your back with knees bent, heels on the floor, arms on the sides and feet hip-width apart. This will be your starting position.

Exercise:

1. Press your heels to the ground to lift your hips up, forming a straight line from your knees to your shoulders.
2. Slowly lower your hips down, then using your abs, lift your upper body up to a sitting position while raising both arms straight overhead.
3. Slowly lower your back down to return to the staring position.
4. Repeat and do 10-20 reps.
    

Preparation:

1. Loop your Limm Resistance Hip Bands around the area just above your ankles. Your feet should be hip-width apart.
2. Keep your body in athletic stance and stay low. This will be your starting position.

Exercise:

1. Take 20 slow steps forward, keeping your back flat and butt back.
2. To make it more challenging, try to take steps backwards.
    

Preparation:

1. Wear your Limm Hip Resistance Bands around your ankles.
2. Lie flat on your back with your hands on both sides. Keep your feet together hip-width apart. This will be your starting position.

Exercise:

1. Slowly raise both feet until both legs are perfectly perpendicular with your upper body.
2. Open your legs to form a "V", stretching both feet away from each other.
3. Bring your feet together at least hip-width apart or just enough so there is still some resistance to the hip band.
4. Bring your feet down and back to starting position.
5. Repeat this movement 8-10 more times.

• Always perform general warm-up activities prior to performing Limm Hip Resistance Bands exercises. Stretching your legs and arms for at least 1 minute is an easy way to do that. If you are looking for great stretches, check out this list.
• Complete 1-3 sets of 8-12 repetitions of each exercise selected. Take short breaks of 10s between each exercise set and a long break of 60s between different exercises.
• Include proper cool-down activities with your core exercises program.

• 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.

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