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6. Biceps Curl Sit on a chair or bench with knees bent, feet hip-width apart and flat on the ground. Place the center of the band under the arch of your left foot. Hold one end of the band in each hand. Place right hand on your right thigh and let your left arm hang close to your left side, arm straight and palm facing forward. Keeping your left elbow close to your side and wrist straight, bend your elbow, bringing palm up toward your left shoulder. Slowly straighten arm to starting position and repeat for reps before changing arms. Modification: Shorten or lengthen the band. Strengthens biceps.
7. Standing Lunge With Pelvic Tilt (Wear shoes with this exercise.) Stand with feet slightly wider than hip-width apart, right foot in front of left, toes and hips pointing forward. Holding one end of a band in each hand, place the center of the band under your right foot. Still holding the ends of the band in your hands and palms facing in, straighten up. Slightly bend your right knee and lift your left heel off the ground, slightly bending your left leg. Bend both knees, lowering your torso down, not forward, toward the ground. Make sure your legs are far enough apart so your right knee stays aligned over your right ankle, not your toes, as you lower. Resist the band as you straighten your legs without locking them. Then tilt your pelvis forward, tightening your buttocks. Release and perform a set of reps before switching sides. Strengthens quadriceps, buttocks, hamstrings and calves; relieves strain on your lower back and improves posture.
8. Side–Lying Ab Curl Lie on your left side, knees bent at a 45-degree angle from your torso with your head resting on your bent left arm. Place your right hand on your belly, elbow bent. Without arching your back, keep your hips and knees stacked and pelvis neutral. Inhale. Then exhale, pulling your belly in toward your spine. At the same time, curl your upper torso toward your knees slightly. Release and repeat. Strengthens abdominals.