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Legs

Calf Stretches:

1.Lie on the floor with one leg out straight and the other foot on the floor. Place the band under the arch of your foot while holding loosely on to both ends of the latex stretch band.

2.Slowly begin to elevate your leg while keeping a slight bend in your knee and your foot flexed.

3.Now get a tighter grip on the band. Have your leg form a 90º angle with the floor as you drive your heel toward the ceiling. You will begin to feel a stretch in your calf and your lower back. Hold this position for 10 seconds. Repeat on opposite leg.

Leg Raises:

1.Lie on the floor on one side. Get into a comfortable position. Have your hips stacked one on top of the other. Support your weight from rolling forward with your top hand by placing it on the floor.

2.With the stretch band around your knees, slowly raise your top leg. Return to the starting position. Repeat for reps, then switch sides.

Thigh Lifts:

1.Sit on the floor with the stretch band around both of your ankles.

2.Keep one foot planted on the floor while you move your opposite foot up in the air. Your extended leg should be parallel with the floor as you squeeze your quadriceps. Do not hyperextend your knee. Then slowly lower your leg back to the starting position. Repeat for reps and then switch legs.

Glutes

Glutes, Hamstrings & Calves:

1.Get down on all fours with your elbows and forearms touching the ground. (This exercise can also be done lying down.)

2.Bend one leg and place the pilates toning ball in between your calf and your hamstring.

3.Slowly bring your bent leg’s heel towards the ceiling while balancing the ball. Squeeze your glutes.

4.Return to the starting position. This should be done with very small movements. Repeat for reps then switch legs.

You can do this exercise with a pointed toe or a flexed foot.

Squats

1.Starting Position: Standing with your legs at a shoulder-width apart, keep your shoulders back and your abs tight while holding the fitness ball over head or in front of you.

2.Slowly lower your body towards the floor pushing your hips back, pressing your body weight through your heels. Make sure that you keep your knees aligned with your toes as you descend. Squat down until your thighs are parallel to the floor, or as low as is comfortable for you.

3.Slowly rise up, keeping everything tight and pushing through with your heels. There shouldn’t be any weight on your toes. Remember not to lock out your knees at the top.

Back

Back Extensions

1.Lie face down on the fitness ball with your arms crossed in front of you. Keep your head in a neutral position. Raise your torso until you come to the point where your body forms a straight line. Be sure that you don’t hyperextend your back.

2.Then slowly lower your torso by flexing your spine back over the ball and return to the starting position.

Upper Back & Chest Stretch

1.Sitting with your legs crossed, sit up tall while holding on to the band with both hands (your hands are in front of you). Holding the latex band in both hands, slowly elevate your hands until they are directly over your head.

2.Pull the latex band outward to the sides with both hands. You will feel a stretch in the upper part of your chest and your upper back. The farther you spread your hands apart, the greater the stretch will be in your chest. Hold this stretch for 10 seconds.