Get toned with these great arm and core exercises: triceps press (top); biceps curl (middle); the plank (bottom)
Biceps Curl - works upper arm (front) muscles
Step One: Place one foot on the end of the resistance band. Grip the other end of the resistance band with your hand of the same side. With arm extended grip resistance band and take up the slack. Your palm should be facing up and your elbow close to your body.
Step Two: While keeping your wrist straight, curl your arm, flexing it until your wrist is even with your chest. Hold for a count of two. Slowly return to starting position. Repeat. Perform 3 sets of 10 repetitions for each arm.
Triceps Curl - works upper arm (back) muscles
Step One: Grip resistance band in both hands. Take up slack so that one hand can be crossed over and resting on your chest while the other hand is near hip level.
Step Two: Extend your arm that is near your hip, down and back. Hold for a count of two. Slowly return to starting position. Repeat. Perform 3 sets of 10 repetitions for each arm.
The Plank - works shoulder, upper back, abdominal, thigh, and buttocks muscles
Step One: Tie resistance band around your ankles and get into the plank position. Hold for 12 seconds.
Step Two: While maintaining a flat back, separate your feet as much as possible. Hold for another 12 seconds. Return to starting position. Repeat. Perform 2-3 sets of 5-10 repetitions.
Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.
Labels: biceps curl, core strength, resistance bands, strength training, the plank, triceps press