Resistance Training

Resistance training helps maintain or build bone density as well as muscle mass, which results in a toned look, strength and balance.

One partner sits in a chair and raises one leg to the height of the other knee with a flexed foot. The other partner wraps a towel around the flexed foot (figure A). Next, the sitting partner tries to pull the knee toward chest while the partner with the towel resists. The towel partner then pulls the foot back out while the sitting partner resists. Varying pressure makes the task harder or easier.

The working partner stands with his or her feet apart and grabs the two ends of a towel. The other partner grabs the other end of the towel. The working partner tries to bring elbows closer in to the body, while the other partner resists (figure B). Then the other partner tries to pull the towel away from the working partner while the working partner resists.

Assume the same beginning position as the bicep exercise, with each partner holding on to the towel. One partner will sit in a squatting position with the other partner resists. The idea is to get the bottom down and out in the sitting position (figure C). For safety, the squatting partner can perform the squat over a chair, if desired. This works the legs and bottom.