Fold the band to get the required resistance. Hold it so your hands are level with your shoulders. Keep your back straight with your head up throughout.

Keeping your arms straight and at shoulder-height, pull them out to your sides, squeezing your shoulder blades together at the end of the movement. Return to the start and repeat.

Take up the same position as the rear flye, only this time hold your hands above your head and slightly in front of your face.

Keeping your arms straight, pull them down to the sides until they are level with your shoulders. Keep your chin up - the band will skim past it as you pull down.Return to the start and repeat.

Loop the band over the top of a door, then kneel down grasping the other ends. Keep your back upright and your head up. Your arms should be almost straight, above and in front of your head.

Keeping your forearms parallel throughout the motion, bring your hands down to your chest, pulling your shoulder blades together. Return to start and repeat.

After folding the band to the required tension, sit with your feet out in front of you and loop the band around your soles. Keep your back straight and head up with your arms out in front of you.

Pull your hands back, with your elbows out to the sides, until your hands are in line with your sternum. Return to the start in a controlled motion and repeat.

Loop the band around a sturdy bed leg or bannister. Lie on your back so that you can grasp the ends of the band with your arms stretched out behind your head. Place your feet flat on the floor with your knees bent 90. Keep your head flat on the floor throughout the movement.

Keeping your arms straight, pull them over your head in an arc until they reach your thighs. Return to start and repeat.