Elastic bands

Elastic bands are more traditionally known for their versatile stationary use, or as substitute hairbands, but it can also help you achieve an all-over toned body. We've all fallen prey to the newest exercise fad that requires spangly and expensive equipment that now most likely sits under the stairs gathering dust. The elastic band for work-out is an cheap antidote to all this and takes virtually no space to store. It's easy to buy online and there's no need to go anywhere near a gym. Follow this easy work-out to get yourself firmed up for next-to-nothing

1. Walking (Outdoor)

Time 10:00

Description: Walking is one of the oldest, gentlest, and most effective methods of getting in shape and controlling weight.

Tip: Good shoes are just as important for walking as running. A high quality walking shoe will increase the safety and enjoyment of your walking.

Starting Position: Use a good pair of walking shoes and dress appropriately for the weather.

Movement: Start off at a gentle pace and work your way up to a comfortably brisk pace.

Key Points
Push your pace enough to challenge yourself, but make sure you are breathing comfortably.
Let the arms swing freely as you walk.
Caution
Avoid hills or inclines until you can comfortably walk on level ground for about 30 minutes.

2. Progressive Hamstring Stretch

Reps 1

Time 0:20

Description: This stretch has two steps. First, you'll focus on your hamstrings, and then you'll add your lower back muscles.

Tip: Lean slightly over to one side when stretching to better stretch your lower back muscles.

Starting Position: Stand with your feet close together.

Movement
Slowly bend forward at the hips with your legs straight and your back slightly arched.
Hold for 5-10 seconds, and then let your spine flex and reach toward the floor.
Once finished stretching, bend your legs before returning to the standing position (this protects the lower back from injury).

Key Points
Exhale slowly as you stretch, and inhale as you relax the stretch.
You may wish to place your hands on your lower thighs when going down and coming up.

Cautions
Return cautiously from the stretched position to avoid straining your lower back.
Stretch only to the point of slight discomfort, and hold it there. Stretching should never feel painful.

3. Seated Butterfly Stretch

Reps 1

Time 0:20

Description: This is a traditional method for stretching your groin.

Tip: You may get a stretch in your upper spinal muscles if you lower your chin to your chest as you lean forward.

Starting Position
Sit on the floor with your legs bent so that the soles of your feet are pressed together.
Grab your feet with both hands, and pull your heels in as close to your groin as possible.

Movement
Lean forward, and use your elbows to help push your knees toward the ground.
Hold the stretch for 10-20 seconds.

Key Points
Exhale slowly as you stretch, and inhale as you relax the stretch.
Try to lean forward from the pelvis more than from the back.

Caution: Avoid bouncing. Slowly ease into the stretch.