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  |  Get Fit  |  Strengthening and Toning  |  The cheapskate's elastic band workout
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The cheapskate's elastic band workout

continued from page 2
8. Standing Knee Curl
Reps 15 15

Description: If you are new to exercise, this basic curl will improve your balance and stability.
Tip: Keep your bent knee in front of your straight knee to begin. Move it back over time.
Starting Position

  • Stand next to a chair, wall, or other sturdy object.
  • Place one hand on it to assist your balance.

    • Movement
  • Curl your leg up by bringing your heel to your rear-end.
  • Hold the curl for 1/2 second, and then slowly lower your leg to the ground.

    • Key Point: Try to balance on your own, using the wall only when necessary.

    knee curl knee curl












    9. Elastic Band Seated Chest Press
    Reps 15 15

    Description: This exercise provides a simple way for you to target your chest area with the elastic band.
    Tip: You don't have to sit on the floor to do this exercise. If the band is long enough, you may wrap it around the back of a chair.
    Starting Position

  • Sit upright in a chair or on the ground.
  • Hold one end of the band in each hand, and place it around your upper back.
    • Movement
  • Keeping your grip at shoulder height, press your arms straight out in front of you.
  • Hold for 1/2 second, and then slowly return to the starting position.

    • chest band stretch chest band stretch












    11. Elastic Band Seated Row
    Reps 15 15

    Description: Target your upper and middle back with this posture-improving exercise.
    Starting Position

  • Sit upright with your legs slightly bent and your feet together.
  • Hold one end of the band in each hand, and place the center of the band across the bottoms of your feet.
  • Adjust the tension of the band by grabbing higher or lower on it or by wrapping it around your hands.

    • Movement
  • Pull the band up to your sides, keeping your hands level with your lower rib cage.
  • Squeeze your shoulder blades together near the end of the pull.
  • Hold for 1/2 second, and then slowly return to the starting position.

    • Key Point
    Keep your torso upright. Focus on keeping your chest out and lower back muscles tight.

    seated stretch seated stretcg












    12. Elastic Band Rear Shoulder Fly
    Reps 15 15

    Description: Isolate your rear deltoids, an important muscle for good shoulder posture.
    Starting Position

  • Standing upright, grab the near center of the band with both hands.
  • Hold it with your arms straight out in front of you.

    • Movement
  • Pull the band with both hands in a "reverse" hugging motion.
  • Squeeze your shoulder blades together near the end of the movement.
  • Hold for 1/2 second, then slowly return.

    • Key Point: Adjust your grip width to modify the band tension.

    chest band stretch chest band stretch



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