Resistance bands provide a safe and inexpensive alternative to weights and equipment. You can purchase inexpensive bands at fitness equipment stores or online retailers.

Perform 10 to 12 repetitions of each exercise for one to two sets. Remember to use your breathing during each exercise, exhaling as you lift and inhaling as you return. You can increase or reduce the resistance of the band by shortening or lengthening the band. Increase the resistance when the last repetitions are not challenging.

Bicep Curl
This exercise helps to define the bicep muscles in the front upper arm. Place the band under each foot, and grasp each end of the band with palms facing up and arms at sides. Bending from your elbows, bring your palms to your chest, and then lower to starting position. Keep your elbows tight to your body as you do this exercise.

Reverse Curl
This exercise strengthens the entire bicep muscle and forearm. Place the band under each foot and grasp the ends of the band in your hands. Start with palms facing your body and arms extended and resting on your thighs. Keeping your arms close to your body, curl your arms up, bending at the elbows until your fists reach your shoulders. Your hands should curl toward your body as you raise the band. Remember to keep your elbows tight to the body as you do this exercise.

Tricep Extension
This exercise targets the muscle of the back of the upper arm. In a standing position, place one end of the band securely under your right foot. Bring the band behind your back and grasp with your left hand. Your arm should be bent with your elbow at head height and hand holding the band behind your shoulder. Slowly straighten your arm keeping your elbow stationary as you lift. You can support your elbow with your other hand if needed to keep in position. Return to start position. If you are unable to fully extend your arm, reduce the resistance on the band.

Doorway Chest Press
You will strengthen the muscles of the front upper chest (pectoral) with this exercise. Bring the band around your back with the ends in each hand. Shorten the length of the band until there is no slack. Start with your wrists at chest level, palms facing out. Press your palms straight out until your arms are fully extended, and return to start position. Remember to exhale as you press out and inhale as you return. Use slow, controlled movements in each direction.

Lateral Raise
This exercise helps to define the deltoid muscles. Place the band securely under each foot. Grasp the ends of the band with your hands. Start with hands and sides and slowly raise the bands until they are above shoulder height. Slowly bring the band back to starting position. If you are unable to raise the band that high, lengthen the band to reduce the resistance.

Basic Breath
This exercise will teach you how to isolate and control your abdominal muscles. In a comfortable sitting position, breathe in slowly and deeply. Breathe out, and while you are exhaling, tighten your tummy muscles, pulling your navel toward your spine. Remember to concentrate on contracting the muscles below your belly button, and don't flatten your back. Hold the contraction for several seconds and then slowly inhale and relax the abdominal muscles.

As with any exercise, always check with your doctor first!

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