Place the resistance band around your hips above the knees.
Lie on your back on the ground.
Bridge your hips up toward the ceiling while driving through your heels to the floor. Hold for 2 – 3 seconds. Return to starting position and repeat for 10 – 15 times.
Try to squeeze into your glutes as much as you can while
lifting your hips.
If you are able to do more than 10-15 reps, change to a heavier band.
Place the band on one wrist and bring it next to your hip.
Sand up straight, keep the core tight. Knees are slightly bent.
While keeping the wrist with the band close to your hip, grab the end of band with the other hand and pull it up to the other shoulder. Slowly return to starting position. Repeat for 10 – 15 times.
Try to keep the hand that holds the band close to your hip while
keeping the core engaged. Performed correctly this exercise will not only target your
shoulders but also your abs.
If you are able to do more than 10-15 reps, change to a heavier band.
Place the resistance band on your arms in the area just above your elbows.
Stand up straight with your core tight and your arms straight in front of
you. Keep your knees slightly bent.
Push your elbow against the resistance of the band as far out as you
comfortably can, and then slowly return to starting position. Repeat for 10 – 15 times
Try to keep your elbows at the same height during the entire
exercise and avoid arching your back.
If you are able to do more than 10-15 reps, change to a heavier band.
Hold the resistance band with one hand and place it in the opposite hip.
Stand up straight. Activate your core.
With your free hand, grab the end of he resistance band and slowly stretch it behind you by extending your forearm. Slowly return to starting position.
Repeat for 10 – 15 times
Try to perform the movement only with your lower arm and don’t move your elbow. Avoid arching your back.
If you are able to do more than 10-15 reps, change to a heavier band.
Place the resistance band in the middle of your forearms.
Stand up straight with your arms on shoulder height. Keep you knees slightly bent and activate your core.
Pull your arms apart and squeeze your shoulder blades together, keeping the band at shoulder height. Slowly return to starting position. Repeat for 10 – 15 times.
Try to keep your elbows at shoulder height and avoid arching your back.
If you are able to do more than 10-15 reps, change to a heavier band.
