Systems and methods for an exercise mechanism

An exercise apparatus, comprising:

• a plate, said plate having a first side located opposite a second side, said first side capable of being supported by a user's torso;
• said plate having a first opening and a second opening, whereby, said first opening and said second opening receive a securing strap configured to secure said plate to said user's torso, whereby, said securing strap has an opening to receive said at least one protruding structure;
• said second side of said plate comprising said at least one protruding structure, said at least one protruding structure having an opening, said opening being substantially perpendicular to said user's torso when said plate is secured to said user's torso, whereby, said opening receives a pliable material;
• said pliable material having a first end located opposite a second end, said first end having a first grip and said second end having a second grip, said first grip configured to be contacted by a user's first extremity and said second grip configured to be contacted by a user's second extremity;
• and,
• said pliable material capable of having a length great enough for said user's first extremity to contact said first grip and said user's second extremity to contact said second grip when said first side of said plate is supported by said user's torso.