Sit upright on a chair with the middle part of the band anchored beneath your bottom. Grip the ends of the band at shoulder height with your palms facing outwards. Keep your back straight throughout.

Push the band upwards until your arms are almost straight. Return to the start with a controlled motion and repeat.

Anchor the ends of the band under one foot and grasp the middle part with one hand, palm facing out at, shoulder height. Keep your back straight and shoulders square throughout the exercise.

Push up from the shoulder until your arm is almost straight. Keep the rest of your body stable. Return to the start in a controlled motion and repeat. After one set, swap arms.

Standing on one end of the band, wrap the other end over the top of your hand and hold it at waist height. Keep your body upright, with your back straight throughout.

Raise your arm out to the side until it is level with your shoulder. Repeat. Swap sides.

Start in the same position as the lateral raise. Remember to keep your body symmetry the same throughout - using a mirror can help you to maintain form.

Raise your arm in front of you until it is level with your shoulder. Repeat. Swap sides.