Things You'll Need:
- Stationary object
- Elastic exercise band
-
Step 1
Secure one end of the elastic exercise band to a stationary object at floor level. This can be a chair leg, dumbbell of at least 20 pounds or any other object that will hold still while you pull on the elastic cord.
-
Step 2
Tie the other end of the band to your ankle. Use a double knot so that the band does not slip off and fire back toward the site where it is secured.
-
Step 3
Stand with your feet about shoulder length apart. Do not lock your knees. The ankle with the elastic cord around it should be the farthest away from the site where the cord is tied.
-
Step 4
Raise your leg up and outward. Extend it to the side as far as possible. Do not bend your knee or move your other leg. Keep the trunk of your body still.
-
Step 5
Return your leg to the original position. Do not allow your foot to quite touch the ground until you have completed an entire set of exercises. You can do as many repetitions as you wish on each side as long as you do an equal number on each side to keep your muscles balanced. If you are trying to build muscle mass, then do fewer repetitions (10, for example) in each set. If your goal is toning and firming, then you need to do at least 20 repetitions in each set.
