AMONAX Fabric Resistance Bands Women User Manual

AMONAX Fabric Resistance Bands Women

HOW TO USE

SQUAT

1. Placing your feet shoulder-width apart and toes slightly point outwards.
2. The Resistance Bands are placed just above your knees.
3. Bend your knees to lower down as far as possible, aiming to get your thighs parallel to the floor.
4. Keep your chests lifted and lower back neutral.
5. Return to your starting position smoothly to complete one set.

STANDING GLUTE KICKBACK

1. Place the band around your thighs.
2. Keep both legs straight, and lift your working leg directly behind you using your glute.
3. Lift your heel as high as you can without leaning too far forward. Squeeze your glute.
4. Return to the starting position, then alternate legs.

STANDING HIP EXTENSION

1. Begin in a standing position, with the band placed above the knees.
2. With your torso upright and keeping your legs straight, raise one leg as high as possible.
3. Squeeze your glute and hold it briefly.
4. Return to the starting position, then alternate legs.

LYING HIP ABDUCTION

1. Place the band above your knees.
2. Lie on your side with one hand supporting your torso.
3. Lift the upper leg off the lower leg, while keeping the knee extended.
4. Return the raised leg to the starting position and repeat on the other side.

GLUTE BRIDGE

1. Place the band above your knees.
2. Lie on your back in a bent-knee position, arms by your side.
3. Lift your hips until your knees, hips and shoulders form a straight line.
4. Keep your abs drawn in and squeeze your glutes. Hold for a few seconds, and return to start.

KNEELING KICK BACK

1. Place the band on your thighs.
2. Knee on the floor with arms spaced at shoulder width.
3. Lift up one leg until the hamstrings are in line with your back, parallel to the floor. Contract your glutes and hold it for a few seconds.
4. Slowly return to the starting position then switch leg.

FLUTTER KICKS

1. Place the band just above your knees.
2. Lie on your stomach and place your arms and hands forward.
3. Engage your core and lift both legs slightly off the ground to roughly hip height.
4. Raise one leg to as high as you can and then slowly lower that leg while raising the other. This is 1 rep.
5. Do 5-10 reps per side, and repeat 3-5 times.

PLANK JACKS

1. Begin in plank position, with your shoulders over your wrists, your body in one straight line and your feet together.
2. Jump your legs wide as fast as you can Clamshell, then back together.
3. Do a total of about 30 jumping jacks, then repeat with more sets.

CLAMSHELL

1. Keep both knees bent with your feet together and level with the line of your back.
2. Place the resistance bands around your thighs just above your knees.
3. Repeat 5-10 times then switch to your other side.

SUMO SQUAT

1. Place the band just above your knees.
2. Start in a low squat position, chest up and shoulders back with head looking forward.
3. Stand up and lift one leg as high as possible.
4. Hold briefly, then return to start and alternate legs.

SINGLE LEG BRIDGE

1. In a supine position, arms straight at your sides. Fold one leg whilst holding the other straight.
2. Slowly raise your hips and the straightened leg to create a straight line from your knee to your shoulders.
3. Return to the starting position by slowly lowering your hips and legs without touching the floor. Alternate legs.

LATERAL SHUFFLE

1. Place the band above your knees.
2. Take a wider-than-shoulder-width stand, and take a Squat position.
3. Step the left foot out to the left, followed by the right foot, maintaining the tension in the band.
4. Take 5-10 steps before switching directions and repeat.

LUNGE

1. Place the band around your thighs, feet shoulder width apart with knees bent.
2. Keep tension on the band, and step one foot forward.
3. Continue walking forward, taking steps with your feet wide apart.
4. Walk backward to the starting point in the same manner.

HIP THRUST

1. Place the band above your knees.
2. Drive your hips up lifting the bar.
3. In the top position, your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them.
4. Pause at the top of the lift and squeeze your glutes, then lower your hips slowly.

BARBELL SQUAT

1. Place the band above your knees.
2. Stand with feet hip- or shoulder-width apart.
3. Place the barbell just above the shoulders on the trapezius muscles.
4. Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles or before you lose the natural arch of your back.

FAQs

1. WHAT IF IT DOESN’T WORK FOR ME?
   • These Resistance Bands are designed for leg and glutes training.
   • Different workout routines may have slightly different training targets. As everybody is different, trying another routine sometimes works like magic.
   • For any product issues, please contact us at info@amonax.com.
   • In addition, Amonax provides a two-year product warranty for product replacement.
   • Simply send us an email, and you will have your replacement straight away.
2. CAN I WASH MY RESISTANCE BANDS?
   • Yes, hand wash only, do not bleach, line dry, please.
3. MY RESISTANCE BANDS GET CREASED.
   • The Resistance Bands are made of fabric, like any fabric, they can get creased. The crease can often be removed quickly by washing your bands. To avoid creasing, lay your booty flat when not in use.
4. I DON’T FEEL ANY TENSION WHEN USING THE RESISTANCE BANDS.
   • Adjust the band position slightly until you can feel the tension in the muscles you are trying to target.
5. DO THE RESISTANCE BANDS WORK?
   • Yes, better than you can imagine. As with all fitness equipment, the more often you use it, the better your booty will respond.
6. HOW OFTEN SHOULD I USE THE RESISTANCE BANDS?
   • Most people use the bands 3-5 times per week, 20-40 minutes each time depending on personal fitness level.
   • You will start feeling the results very quickly as you progress.
   • In addition to booty shaping, like all exercises, booty training will also result in calorie burn and fat loss. Results vary by individual.
7. WILL THE BANDS MAKE MY BOOTY BIGGER OR SMALLER?
   • The bands are designed to build, lift, and tone your glute muscles while burning the fat layered on top of your muscles. They enhance your booty shape by lifting it and making it firmer.
8. WILL THE BANDS MAKE ME BULKY?
   • No, not at all.

www.amonax.com. info@amonax.com.

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