Resistance band exercises

Healthy Food Guide fitness expert Sarah Cowley is full of ideas to get you active.

Tone up and improve balance using your Basics Brand Resistant Band

Standing push-ups

1. With the band looped around your back and shoulders, have a little bit of slack as you hold the ends at your shoulder height.
2. Push straight forward, creating resistance on the band as you do so. In a controlled manner, return to the starting position.

Standing lateral raise

1. Using your right foot as an anchor at one end of the band, hold the other end of the band in your right hand at your side.
2. Lift your right hand straight out from your body, towards shoulder height. In a controlled manner, lower back to the starting position.

Standing reverse flies

1. Hold the ends of the band in front of you at shoulder height. There should be slack in the middle of the band.
2. With straight arms, pull the band taut, until your arms spread to an outstretched position, squeezing your shoulder blades together. In a controlled manner, return to the starting position.

Bent-over row

1. Bend your knees slightly and position your torso slightly forward over your knees. Your back should be strong as you maintain the normal curve of your spine. Have both feet anchor the middle of the band down hip-width apart, and hold an end of the band in each hand.
2. Pull your hands upwards, bending your elbows up behind you. As you do this movement try to squeeze your shoulder blades together. In a controlled manner, return to the starting position.

Sideways walks

1. Create a loop by loosely knotting band together. Step into the loop and position it so it is around your knees. Bend at the knees slightly.
2. Take a step sideways with your left leg and bring the right leg over to meet the left so you are walking sideways. Repeat five times stepping to the left and then five times stepping to the right.

Tip: You can buy a resistance band from The Warehouse for $5.