The cheapskate's elastic band workout

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.

    • hamstring stretch hamstring stretch












    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.

    butterfly stretch












    4. Quadriceps Stretch
    Reps 1
    Time 0:20

    Description: Improve your flexibility and help your legs recover from workouts with the Quadriceps Stretch.
    Tip: For optimum results, stretch after every workout.
    Starting Position: Standing upright, place one hand on a sturdy object to assist your balance.
    Movement

  • Lift your right heel up towards toward your buttocks.
  • Reach back with your right hand and grasp the ankle, lightly pulling it closer to your buttocks.
  • Hold for 10-20 seconds, then repeat on the other leg.

    • Key Point: Once you are in the stretched position, bring your thigh back further to increase the stretch.
    Cautions
  • Avoid arching your lower back. Maintain an upright position at all times.
  • Avoid grasping your toes instead of your ankle. This may lead to ankle strain.

    • quadracep quadracep












    5. Chest Stretch
    Reps 1
    Time 0:20

    Description: This standing stretch will relax your pectoral muscles.
    Tip: If you're not feeling enough of a stretch, place one palm against a wall and turn your body away from it. Stretch one side at a time.
    Starting Position

  • Stand upright and extend your arms straight out to the sides.
  • Turn your palms up toward the ceiling.

    • Movement
  • Slowly extend your arms backward, squeezing your shoulder blades together.
  • Hold for 10-20 seconds. Relax and repeat.

    • Key Points
  • Exhale slowly as you stretch, and inhale as you relax.
  • Keep your chest out and focus on squeezing your shoulder blades together.

    • Caution : Apply the stretch gradually.

    chest stretch chest stretch












    6. Standing Upper Back Stretch
    Reps 1
    Time 0:20

    Description: This is a good stretch for the muscles between and surrounding your shoulder blades.
    Tip : You can do this stretch while seated at your desk to help relieve stress due to sitting and typing.
    Starting Position: From a standing position, interlock your fingers and turn your palms away from you.
    Movement

  • Extend your arms straight out in front of you, and reach forward.
  • Roll your shoulder blades forward as far as possible.
  • Hold the stretch for 20 seconds.

    • Key Point: Squeeze your shoulder blades together as you push your arms out.
    Caution: Keep your neck straight and relaxed during this stretch.

    back stretch back stretch












    7. Elastic Band Squat
    Reps 15 15

    Description: Strengthen your legs using an elastic band.
    Starting Position

  • Stand on the band with your feet shoulder-width apart.
  • Squat down and grab one end of the band in each hand.
  • Adjust the tension of the band by grabbing higher or lower on it or by wrapping it around your hands.

    • Movement
  • Stand up slowly.
  • Begin your squat by sitting back slightly. Stay on your heels throughout the movement.

    • Key Points
  • Keep your spine straight and bend at the hips as you squat down.
  • Tighten your stomach as you squat in order to protect your spine.

    • band stretch band stretch

    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

    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 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 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 pelvic tilt














































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    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.