Resistance Loop Band Workout

Resistance Band Workout

Please see our article about why you should try a Resistance Band workout, exercise tips..

Caution: This product contains natural rubber which may cause allergic reactions. Also be sure to care for your bands. Please see this article about resistance band safety from West Bend.

Also note that an ‘easy’ exercise may not be right for you – always check with your doctor before starting an exercise routine.

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Limm Resistance BandsCore Exercises

Core exercises are an important part of a well-rounded fitness program. They train the muscles in your pelvis, lower back, hips, and abdomen to work in harmony, improving  your  balance  and stability.

FlutterKicks

FlutterKicks

  • Difficulty: Intermediate
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Instructions:

  • Lay flat on your back and place the Limm Loop Band around your lower legs.
  • Rest your  arms next to your side with your palms facing down. Fully extend your legs.
  • Lift your legs off the ground about 7 inches.
  • Raise your right leg higher than the left one, and in sequence lower your right leg and raise the left leg.
  • Going back and forth, always keeping your legs extended, repeat this sequence 8 to 12 times, according to your level.

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Hip Extension in Quadruped

Hip Extension

Instructions:

  • Begin in a quadruped position on your elbows and knees.
  • Place one end of the Limm Loop Band under your bottom leg and the other end around your knee.
  • The bottom leg will stay steady during the exercise
  • Lift your top leg toward the ceiling stretching the band.  Keep your back straight.
  • Hold it for 1 – 2 seconds and slowly return.
  • Repeat the movement 5 to 12 times, according to your level, and then switch legs.

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Seated Oblique Twists

Seated Oblique Twist

Instructions:

  • Sit on your bottom with one leg crossed over the other.
  • Place the Limm Loop Band around the foot of the leg that is straight and
  • grab it with the hand of the opposite side.
  • Place your other hand behind your head.
  • Hold the band with your hand and rotate towards that side, twisting.
  • Repeat the movement 5 to12 times, according to your level, then switch sides.

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Upper Body Exercises

Resistance Bands are highly effective in developing and maintaining upper body strength. Strengthening your upper body, especially the shoulders and back, will give you the  posture to fight avoidable injuries and help you maintain your form during lengthy, grueling workouts.

Tricep Extensions

Tricep Extensions

Instructions:

  • Sit on a chair or bench.
  • Grab the Limm Loop Band with your right hand and bend your right elbow over your head.
  • Reaching behind your back, grab the other end of the band. The band will be behind your neck.
  • With your left arm fixed, pull your right arm (bent over your  head)  straight up, towards  the ceiling.
  • Repeat 6 to 12 times, according to your level, then switch arms.

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Lateral Arm Extensions

Lateral Arm Extensions

Instructions:

  • Stand or kneel with your feet hip-width apart
  • Place the Limm Loop Band around Hour wrists, in front of your
  • Position your arms straight in front of your body, shoulder height and shoulder width your fists clenched.
  • Open your arms, extending outwards and slowly go back to the original position, keeping the resistance on your arms.
  • Repeat 8 to 12 times, according to your level.

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Bicep Curls

Bicep Curls

Instructions:

  • Kneel down with one  knee up.
  • Place the Limm Loop Band behind your front leg.
  • Grab the loop band with the hand that is on the same side as your front knee. The movement will be performed with only this  arm.
  • You may want to use the  opposite hand to hold the band on your leg to make  sure the band does not slip.
  • Pull the band toward your shoulder, keeping your elbow tight to your body and slowly go back down to the starting position.
  • Repeat it 5 to  12 times, according to your   level.
  • Do not forget to alternate the arms in order to equally exercise your right  and left

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Lower Body Exercises

Your largest muscles are located in your lower body. These muscles act as the base of your support as you walk, run, and jump. These muscles are essential for movements you perform everyday and keeping them healthy is important to your ability to stay active as you age. Resistance Loop Bands can help you build strong muscles in your legs without causing wear and tear on your joints.

Standing Hip Abduction

Standing Hip Abduction

Instructions:

  • Place the Limm Loop Bands around your ankles.
  • Find a chair or a table to lean against.
  • Stand with your feet hip-width apart and keep your abdominal muscles tight.
  • Keep all of your weight on your supporting leg and raise your exercising leg straight out to the side.
  • Slowly return the leg. Try not to lower it all the way down.
  • Repeat it 5 to 12 times, according to your level, and then switch legs.

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Standing  Hip Extension

Standing Hip Extension

Instructions:

  • Place the Limm Loop Bands around your ankles and find a chair or table to lean against.
  • Stand with your feet hip-width apart and keep your abdominal muscles tight.
  • 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 as you want to keep some tension in the resistance band the entire time.

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Repeat it 6 to 12 times, according to your level, and then switch  legs.

Lying Leg Raise

Leg Raise

Instructions:

  • Place the Limm Loop Band around your  thighs.
  • Lie down on your back on your mat.
  • Extend your arms next to your body, with the palms facing down  and  extend your legs.
  • With the left leg extended straight, lift the right leg straight up, hold for 1 to 2 seconds then slowly return to your original position.
  • Repeat 5 to 12 times, according to your level, and then switch sides.

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Butt Exercises

These exercises may be more important then you realize and especially if you spend considerable time sitting. When we sit a lot, our glutes lose power and aren’t as efficient as they should. You can prevent back and knee pain by building stronger butt muscles, as your pelvis becomes more stable and efficient.

Check out this great butt workout article where Meg Lappe from Self wrote about Lena Marti, a NASM-certified personal trainer in New York City.  Work these butt exercises into your weekly routine and feel the difference in your glutes. Try 20 reps of each exercise.

Lateral Band Walks — 20 reps

  • Place the Limm band around your ankles.
  • Stand in a quarter-squat position (a shallower squat), with your feet about hip-width apart, hands at your chest or on your hips.
  • Take a step to the right with your right foot, so that your feet are shoulder-width apart. Then, follow with your left so that your feet are hip-width apart again.
  • Take three steps to the right, and then three back to the left. That’s 1 rep.
  • Do 20 reps.

Standing Glute Kickbacks

  • Place the Limm band around your ankles.
  • With your hands at your chest or on your hips, shift all your weight into your left leg and place your right toes on the ground about an inch diagonally behind your left heel, so there is tension in the band.
  • Squeeze your abs and tuck your pelvis under as you kick your right leg back about 6 inches. Keep the knee straight.
  • Return your right foot to the ground, keeping tension in the band, for 1 rep.
  • Do 20 reps. Switch sides and repeat.

If you feel your lower back arching when you kick, make the movement smaller. Try not to put any weight in the leg that’s kicking as it comes back down to the ground.

Banded Walks

  • Place the band around your ankles.
  • Stand with your feet hip-width apart. Bend your knees a few inches and hinge forward at the hips, keeping your abs engaged and glutes tight.
  • Take 10 steps forward.
  • Take 10 steps backward. That’s 20 reps.

Be sure to keep your back flat and shoulders back so you’re not hunching over.

Squat to Lateral Leg Lifts

  • Place the band just above your knees.
  • Stand with your feet hip-width apart, with your hands at your chest or on your hips.
  • Bend your knees and push your butt back to lower into a squat.
  • Stand back up and lift your right leg out to the side, keeping your knee straight.
  • Return your right leg to the floor.
  • Squat again. This time when you stand back up, lift your left leg out to the side, keeping your knee straight.
  • Return your left leg to floor. That’s 1 rep.
  • Do 20 reps, alternating sides.

Keep your core engaged and make sure your chest is lifted and that you’re not rounding or arching your back.

Clamshells

  • Place the band above your knees.
  • Lie on your side, with your head resting on your bottom hand. Elevate your feet to hip height (if you can), keeping your knees touching the floor.
  • Keep your feet together as you lift your top knee toward the ceiling.
  • Slowly lower the top knee down to hover right above the bottom knee. That’s 1 rep.
  • Do 20 reps. Switch sides and repeat.

If it’s too difficult to open up your knees with your feet in the air, leave them on the ground and do the same movement. This is a good activation exercise to do before any lunges or squats.

Hip Bride Pulses

  • Place the band just above your knees.
  • Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
  • Squeeze your glutes and abs and lift your hips a few inches off the floor. Walk your feet together.
  • Hold the bridge, and push your knees out to the sides, keeping your feet touching.
  • Slowly return your knees to touch for 1 rep.
  • Do 20 reps.

Keep your pelvis tucked under, with no arch in your back, and pull your belly button to your spine to maintain correct form.

Donkey Kicks

  • Loop the band around the bottom of your left foot and right ankle.
  • Start on all fours with your knees under your hips and hands under your shoulders.
  • Kick your left leg up, keeping your foot flexed and knees bent. Hold for 2 seconds at the top.
  • Return your left leg to floor for 1 rep.
  • Continue on the same side for 20 reps.
  • Switch sides and repeat.

Buy New and Replace Worn Bands Now…

Start your new workout with Limm bands. And be sure to replace old or worn bands. Just like a rubberband, latex bands lose their stretch or snap back if torn and should be replaced to prevent injury.

Limm Resistance Bands

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