Steps:

1. Stand on the middle of the band with both feet, or place both feet in the middle of the band while sitting up straight in a sturdy chair.
2. Hold either end of the band tightly in each hand.
3. Pull up and toward your chest while bending your elbows. Press against the band’s tension. Slowly return to the starting position.
4. Perform 12 counts, take a break for 30 seconds, and then repeat for two more cycles.