Plan name: bada elastica

Seated Side Arm Raises

Description: This exercise trains the entire shoulder musculature, particularly the lateral shoulder muscles.

Keeping the elbows slightly bent, exhale and lift your hands until Sit on the exercise ball with perfect posture. The band should they are almost at shoulder height. ause for !"# seconds, then be under both feet and your feet should be approximately hip inhale and slowly lower your hands bac$ to the start position. width apart. Holding the band in each hand, you should feel that Repeat %&"%! times, rest, then repeat the entire exercise if desired. there is some tension in the band before you start the movement.

'iagonal Shoulder Raise ( Torso Twist with )xericse *and

Description: A good exercise for strengthening the shoulders and bac$ muscles.

Sit with good posture on the stability ball. Hold onto one end of the exercise band and have the middle of the band under the opposite foot. +ou could also tie the band around something low and sturdy.

ull your hand diagonally across your body and up -ontinue pulling the hand across and up toward toward the ceiling, $eeping your elbow slightly bent the ceiling. As you near the end of the movement and avoiding shrugging your shoulders. ,atch twist your torso slightly so that you can reach the your hand throughout this movement. arm .ust slightly behind your body.

*iceps )xercise with the )xercise *and

Description: This is a good upper arm exercise.

Sit upright on the stability ball with your feet shoulder width apart. Have the exercise band under both feet with the ends of the band in each hand. +our hands should be beside your hips.

Slowly bend your elbows with your palms facing up or thumbs facing up. The upper arms should stay at your sides. Slowly return to the start. Repeat %& " %! times, rest, then repeat the entire exercise if desired.

/pright Rows with the )xercise *and

Description: This is a classic exercise that is usually done with a barbell or dumbbells. Here is an option with an exercise band.

Stand with feet about hip width apart. Tie a loop of exercise band and stand on the band with both feet. 0rasp the loop with both hands and start with your hands at about hip height.

)xhale and lift your hands up until they are at shoulder height and your elbows are out to the sides.

As you lift your hands until your elbows and forearms are parallel with the floor. 1nhale and lower your hands bac$ to the start position. Repeat the exercise 2"%! times, rest, then repeat the exercise if desired.

*ent Arm 3ateral Shoulder Raises with )xercise *and

Description: This is a simple shoulder exercise that can be done at home.

Keeping your elbows bent at 6& degrees, lift your Stand with your feet hip width apart. lace the elbows up until they are at shoulder height. band under both feet, cross the ends of the band to ma$e an 45,4 then hold the ends of the band in each hand. Keep your elbows bent and your bac$ straight.

+our forearms should be parallel to the floor at the end of the movement. ause briefly, then lower your arms bac$ down to the start position. Repeat %& " %! times, rest, then repeat the entire se7uence as desired.

Shoulder Raises with the )xercise *and

Description: This is a great exercise for the shoulders.

Stand with your feet slightly wider than hip width apart. Have the exercise band around both feet, cross the band in front of you and grasp the ends of the band in each hand. *end your $nees slightly and lean forward slightly from the hips. +our elbows should be bent at approximately 6& degrees.

Keeping your elbows bent, left them out to the sides until the are at shoulder height. ause briefly, then lower bac$ to the start position. Repeat the exercise 2"%! times, rest, then repeat the exercise if desired.

Triceps ress with )xercise *and

Description: This is a simple triceps exercise to do at home or at the gym.

Stand with your feet hip width apart, or in a split 8lunge9 stance. Keep your bac$ and nec$ straight. lace the band around the bac$ of your nec$, bracing one part of the band at one hip, and holding the other end of the band with your other hand, elbow at 6& degrees 8this is the arm that will do the movement9.

Slowly straighten the bent arm, s7uee:ing the bac$ of the upper arm as you push your hand down. Slowly return to the start position, never letting your upper arm move away from your side. Repeat %& " %! times.

Seated Rows on the *all

Description: This exercise focuses on the muscles of the shoulder ( middle of the bac$.

Sit upright on a stool, chair with no arms, or stability ball. lace your feet hip width apart on the floor. lace the exercise band around a door$nob, a railing, etc. and grasp each end with your hands, $eeping your elbows slightly bent.

ull your elbows toward the wall behind you, s7uee:ing your shoulder blades together. Hold briefly, repeat %& " %! times. Rest, then repeat the exercise se7uence.

*uttoc$s, *ac$ and Thigh )xercise 11

Description: 1f this exercise is performed correctly, you can target many muscle groups at once.

Have the band tied into a loop and have the loop around your an$les. ;rom a $neeling position with hands over the ball, roll over the ball until the ball is under your hips. Keep your hands shoulder width apart and directly under your shoulders. +our whole body should be roughly parallel with the floor.

Slowly widen your legs, then slowly close them, not allowing the band to <snap< your legs bac$ to the center. Repeat this movement about %& " %! times. Repeat the exercise % or ! times.

Abdominal -runch with )xercise *and ( )xercise *all

Description: A very effective exercise to strengthen abdominal muscles.

*ring your elbows in to your sides, then lift your shoulders and 3ay stretched out on your bac$ on a gym mat or on the floor with head slightly off the mat. Hold for a few seconds, then lower. =a$e the ball under your calves. 3oop the exercise band around a sure you don<t hold your breath. 'o %& " %! repetitions of the table or chair leg 8or something else sturdy that won<t move9 and exercise. Rest briefly. Repeat for % or ! more sets. hold the ends of the band with arms almost straight over your head.

Straight Arm 4 ec 'ec$4 with the )xercise *and

Description: This exercise for strengthening the chest and shoulder girdle muscles is a bit more strenuous.

Sit upright with perfect posture on a ball or a more stable surface, such as a stool or couch. Have the band stretching around your bac$ and hold the band with both hands.

Keeping your elbows .ust slightly bent, start to bring your arms forward. Keep your arms parallel with the floor. -ontinue the movement by bringing your hands together, s7uee:ing the chest muscles. Repeat this movement ten to twelve times, then relax. Repeat the entire exercise se7uence once or twice.

Row with )xercise *and ( )xercise *all

Description: A straight and upright posture can be achieved if the upper bac$ muscles are strong and well trained.

Start with an exercise band that is not too difficult, and hold it in both

ut a stability ball in the middle of a gymnastics mat. The toes hands close to the ball. Slowly pull your arms bac$wards by bending are on the ground. The legs are a little more than shoulder the elbows. The abs should be engaged during the entire exercise width apart. Have the band going under the ball, so that it is and the head and nec$ form a line. Repeat the exercise %&"%! times. directly under your shoulders.

The 4 ec 'ec$4 with the )xercise *and

Description: +ou can do this chest exercise on the stability ball or on a more stable surface such as a stool.

Sit upright on the ball with perfect posture. Have the exercise band around your bac$ and under both armpits. Holding the band in each hand, $eep your elbows both at 6& degrees.

Keeping your upper arms parallel with the floor, bring your elbow closer together, s7uee:ing the chest muscles. =a$e sure that your shoulders do not lift up towards your ears.

Keep going until your elbow are touching, then open your arms wide, returning to the start position. Repeat each side %& to %! times, then rest. Repeat the entire exercise se7uence once or twice.

Triceps with *and " *oth Arms 8119

Description: This exercise is designed to wor$ the shoulders, upper bac$ and triceps. 1f you want to increase or decrease the resistance or challenge of the exercise you can do so by changing the type of exercise band to either a stronger or less resistant one.

Start by standing with feet shoulder width apart. )lbows should be level with shoulders and elbows bent to form a 6& degree angle. Hold each end of the band tightly. The band should be directly above your head.

)xhale and pull band by straightening your elbows. Hold for ! seconds and release bac$ to start position.

Sidelying 3eg 3ift ,ith the )xercise *and 83oop9

Description: This is a great exercise for the glutes 8buttoc$s9 and outer hip.

Keeping your pelvis stable, exhale and lift the top leg, pushing your foot up toward the ceiling. Keep the other leg anchored to the floor. Slowly lower the leg bac$ to the start position. Repeat 2"%! times, then switch legs.

3ie on your side with the loop around your lower legs, .ust above the an$les. +our hips and shoulders should be stac$ed vertically. +ou may place one hand in front of your body for balance.

>verhead Triceps ress with the )xercise *and 83oop9

Description: This exercise can be done almost anywhere " all that is needed is a small length of an exercise band or a pre"made exercise loop.

Hold the exercise loop behind your head with one hand. ,ith the other hand, grasp the loop behind your bac$.

)xhale and straighten the arm that is over your head, pushing your hand toward the ceiling. 1nhale and slowly return to the start position. Repeat 2"%! times, rest, then switch arms.