Hip Extensor

Next, raise the hips off the floor contracting the muscles in the buttocks and upper legs. Then, lower the hips back to the floor. (10 reps)  <<<<<<<<

Ab Exercises (read carefully – not all are shown)

Position both hands behind the head with elbows out to the sides.  Perform crunches by raising the head off the floor and contracting the abs. (10 reps.) Then cross the ankles and perform reverse crunches by bringing the knees up to the chest while contracting the abs. (10 reps) Next, criss-cross knees to elbows (alternately touch right elbow to left knee and left elbow to right knee.) (10 reps each side) Finally, perform crunches by raising the head and the legs off the floor so your elbows and knees meet in the middle. (10 reps)      >>>>>>>>

Now release the bands from your knees by simply straightening out your legs. Then get up and get 

ready for arm exercises.

Reverse Curl

Stand on the band with feet close together and knees slightly bent. Grasp the band with palms facing inward. Keeping the hands close together and the elbows in, raise the hands to chin level. Return to starting position slowly, feeling the negative resistance of the bands on the way down. Perform 10 reps. <<<<<<<

Note: To increase the resistance, spread the legs wider or grip the band a few inches lower.

Upright Row

Stand on the band with feet close together and knees slightly bent.  Grasp the band with palms down and elbows out to the sides. Keeping the head up and back straight, raise arms to chin-level. Return to starting position. Perform 10 reps.   >>>>>>>

Note: To increase the resistance, take a wider stance, wrap the band around one foot or advance to a stronger band.

Flies

Grasping the band in each hand, put a twist in the band behind the back to stabilize the set-up. (Band should come across the palm, not around the thumb.)  Keeping the feet shoulder width apart and the knees bent, spread the arms out wide and bring them together.  Perform 10 reps. <<<<<<

Note:  For more resistance, put an extra twist in the band.