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Be good to yourself with Tetley green tea

The cheapskate's elastic band workout

continued from page 3
13. Elastic Band Arm Extension
Reps 15 15

Description: Train one arm at a time with this overhead exercise.
Starting Position

Hold the elastic band in your right hand, and raise your right arm directly overhead. Let your right elbow bend so your wrist is behind your neck.

Reach behind you with your left hand, and grab the dangling band.

Movement

Keeping your elbow stationary, extend your right arm straight over your head.

Hold for 1 second, and then slowly return.

Switch arms after completing the set.

Key Points

You can easily adjust the resistance by changing your grip width on the band. Experiment until you find your optimal level of resistance.

Inhale as you straighten your arm, and exhale as you bend it.

Caution
Stand upright, and avoid overarching your lower back.

arm extension

14. Elastic Band Arm Curl
Reps 15 15

Description: Train your biceps with an elastic band.
Tip: You can also work one arm at a time. Perform all your repetitions before switching sides.
Starting Position

Stand on the elastic band and grab each end of it.

Adjust the resistance by grabbing lower on the band.

Stand upright with your elbows at your sides.

Curl your elbow, keeping your elbows stationary.

Movement: Pause for 1/2 a second on top, then slowly lower the weight.
Caution: Keep your body still to isolate your biceps.

band arm curl

15. Pelvic Tilt
Reps 15 15

Description: This is an important abdominal exercise to learn before doing sit-ups or even crunches. It is also great to use for helping to prevent lower back problems.
Tips

Expect this exercise to be difficult at first. It takes some practice to learn to 'turn on' these muscles.

To test your strength, try placing a towel beneath the arch in your lower back. When you contract your muscles to tilt your pelvis, press the towel into the floor. Try to make it difficult to remove the towel.

Starting Position

Lie flat on your back with your knees bent about 90 degrees. You can lie on a sit-up or other bench, but the floor works just as well.

Place your hands comfortably on your chest or at your sides on the floor.

Movement

Contract the muscles below your abdomen, tuck your pelvis up, and press your lower back into the floor.

Hold the position for two seconds before relaxing your pelvis and slowly returning your body back to the floor.

Key Points

Exhale as you tuck your pelvis, and inhale as you relax it back to the floor.

Learn to firmly press your lower back flat against the floor to develop your hip flexor muscles.

Caution: This is often the first exercise taught to help people combat chronic lower back pain. The stronger you get, the better off your back will be. For a change of pace, you can do this exercise standing up against a wall.

pelvic tilt

Get a workout tailor-made for you with a GetFit online personal trainer.

CAUTION: It is STRONGLY recommended that you see a physician for a complete medical examination before undertaking an exercise programme. Particularly if you have a family history of high blood pressure or heart disease, are over the age of 45, smoke, have high cholesterol, are obese, or have not exercised regularly in the past year. If at any time while exercising, you experience faintness, dizziness, pain or shortness of breath you should stop immediately. Glucose Ltd, owners of GetFit.com accepts no responsibility for any injury, illness or other harm caused to anyone attempting to follow GetFit.com workouts or exercises.