The Speed Shaper exercise device is the brainchild of Olympic gold medalist Ike Berger, who set numerous weightlifting records while competing for the U.S. during the 1950s and 1960s. A Speed Shaper consists of a central tension ring with four lengths of elastic band extending outward from it. At the ends of these bands are loops, which you can use as handles or as stirrups. The objective when exercising with the Speed Shaper is to stretch the bands in different directions using different parts of your body.
Stomach
For this exercise you will need to sit down on the floor and pair-up the loops of the Speed Shaper, so that you hold two loops in each hand. Then, with your knees bent, wrap the elastic bands of the Shaper around the bottoms of your feet. Pull the bands toward you and lean back; your feet should be providing the resistance. As the official written Speed Shaper instructions note, hold each pull for ten seconds and repeat the exercise five times. As an alternative, you could hold the pulls for five seconds and repeat ten times. While this exercise primarily works the stomach, it also works the waist and legs.
Waist
This exercise requires that you stand erect with one foot through two of the Shaper's loops, while your hand on the same side holds the other two loops. Pull the elastic band upward by leaning in the opposite direction at your waist. Hold each pull for three seconds. Repeat four times and then switch sides. This exercise will also work your arms.
Arms
During this standing exercise, you will need to spread your feet and slide each foot through one of the Speed Shaper's four loops. Hold the other two loops in a single hand and pull the band upward five times. On the fifth repetition, hold the bands in place for five seconds. Then switch hands and repeat the process. In addition to working your arms, this exercise also works your wrists and forearms.
Back
Start this exercise in the same stance described above, only instead of holding two loops in one hand; hold one loop in each hand. This will make the bands of the Speed Shaper form an "X" shape in front of you. Pull the bands outward and back, and repeat this process five times. The exercise will work out your shoulders in addition to your back.
Outer Thighs
To perform this Speed Shaper exercise, lie on your side with one arm beneath you for support. With your free hand, hold two of the loops at waist level and divide the other two loops between your two feet. Stretch the leg you are not lying on upward, out and away from your body. Repeat this movement five times. On the fifth time, hold the extension for three seconds. Then lie on your other side and repeat the entire process.
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