look at here Resistance Band Training for Abs, Lower & Upper body Strength – Unisex.
• Loop center of tube around arches of feet, cross it once or twice in front of you, then grasp a handle in each hand, elbows bent 90 degrees and
tucked by sides, palms facing up.
• Keeping abs tight throughout, lean torso back about 45 degrees and slowly curl handles to shoulders. Make it harder: Hold for 3 seconds.
• Hinge forward at hips slightly as you extend both arms behind you, keeping elbows close to body, to complete one rep. (Exercise pros can hold here for another 3 seconds.)
• Do 16 reps.
• Crouch down and walk hands forward until you are in full push-up position, arms extended with palms directly under shoulders, legs directly behind you so that you form a straight line from head to heels.(Hold handles lightly by thumbs so that palms can lie flat on floor.)• Keeping palms planted and abs tight throughout, press hips back toward heels, bending knees so that they hover just above floor.
• Straighten legs to return to full push-up position and complete rep.
• Do 16 reps.

• Stand with feet hip-width apart on center of tube, cross it once or twice in front of you,then grasp a handle in each hand, arms by sides.
• Crouch down and walk hands forward to get in full push-up position.
• Shift body weight into left hand and rotate extended right arm to reach for ceiling while keeping shoulders down.
• Hold for 1 to 3 counts, then return to full push-up.
• Roll torso off floor slowly to sit up; try to use abs, rather than pulling with arms, by drawing navel into spine.
• Hold for 1 to 3 counts, then engage abs to roll slowly back down to start.
• Do 8 reps. Switch legs; repeat.
Best,
John Carter
Connect with John | Facebook & Twitter.