ChaiseFitness: Inventive Theraband Exercises

Reinvent You With Inventive Theraband Exercises


Rachel Piskin, a former dancer with the New York City Ballet and the founder of the incredibly popular New York City boutique fitness studio, ChaiseFitness, has reinvented the band workout. Seriously - her studio's signature moves are nothing I've ever seen before - they're a combination of ballet exercises, cardio, and core work, all made more difficult with the introduction of a Theraband. And since not everyone has the luxury of living in New York City, for the first time ever, Rachel has developed the online ReinventYOU program featuring four streaming videos (ReinventARMS&ABS, ReinventLEGS&BUTT, ReinventCARDIO, and ReinventCHAIR). These videos can be found at the ChaiseFitness website, and they're all free through January 2015. After that, each video can be purchased for $9, while the ReinventCHAIR workout will remain free forever.

After trying the workouts myself and loving the inventive method for amping up the burn on more traditional cardio, strength and barre moves, I asked Rachel if she would mind sharing some of her favorite butt and leg moves. Click through the slideshow to try them at home.

Curtsy Arm Extension

Stand in the middle of the Theraband with your left foot, toe turned out, and hold one end of the Theraband in each hand with your arms down by your sides. Point your right leg out behind you, making sure to stay on the ball of your foot so you are in a curtsy position. Pull your Theraband and arms up and out to your sides as you slowly bend your knees, lowering into a deep curtsy, working against the resistance of the band. Return to the starting position and repeat 12-20 times before switching sides. This move targets the arms, glutes, core, and hamstrings.

ADDED CHALLENGE:  Once you're in the low curtsy position, pulse arms and legs 10-20 times to further sculpt and engage your glutes and hamstrings.

High Heel Lifts


Focus on improving posture and alignment, balance, and glute and length strength while performing the high heel lifts (also known as a plie squat).

Wrap the ends of the band tightly around your hands and extend your arms in front of you to form a triangle shape with your body. Stand with feet hip distance apart, toes turned out, and bend your knees. Lift arms above head and lift heels to a balance. Lower down and perform 20 heel lifts.

ADDED CHALLENGE: Keep balance at the top and pulse legs 20 times.

Side Leg Extension


This exercise targets the glutes, quads, core and upper body. Start on the floor in a kneeling position, balanced on your right knee. Extend your left leg straight to the side of the body. With the Theraband wrapped in your right hand, with your hand placed on the floor under the shoulder, wrap the other end in your left hand and extend the left hand to the sky. Bend your left elbow so your left fist starts behind your neck. Lift your left leg up toward the ceiling and extend your left arm straight at the same time. Perform 10-12 lifts. and hold leg lifted and pulse leg 10-20 times. 

ADDED CHALLENGE: Hold leg lifted after pulses and point and flex foot x10

Plie Planks


Put your feet into a slightly turned out position (toes apart heels together) against a wall. Walk your hands out into a plank position. Pull your hips back toward the wall and heels, and bend knees to floor into a plié plank position. Push off the wall to extend back to plank position.  Perform 15 reps. 2-3 sets with rests in between. This exercise strengthens the glutes, inner and outer thighs, hips, hamstrings, core, and upper body. 

ADDED CHALLENGE: add push up in plank position after each plié.

Continue Reading