Front Leg Lifts
works your hip adductors and inductors (inner and outer thigh) and hip flexors.
Starting Position - Sitting either leaning against a wall or leaning back on your hands place both of your legs in front of you, keep them straight but donít lock your knees.
The Move - Bend your right leg and bring your right foot closer to your crotch. Extend your leg once more and return to starting position. This move should be about two counts. Do 15 reps then switch legs and repeat the exercise.
works your hamstrings and some light glute work is noted.
Starting Position - Stand behind a chair or some other object which you can use as support to help you keep your balance. Rest your arms lightly on the back of the chair.
The Move - Stand with your right foot parallel yet a little behind your left foot. Bend your right leg up until your right heel touches your right buttcheek. Slowly lower your leg back to starting position. Do this exercise for 15 reps, at two counts for the whole movement. Switch legs and repeat the exercise.
works on your quadriceps, glutes (gluteus maximus), hams (hamstrings), calves (gastrocnemeus and tibialis anterior).
Starting Postition - Stand with your hands on your hips, or (if you have trouble keeping balance) one hand on your hip and the other resting on a chair for support. Stand as you normally would in any everyday situation.
The Move - Take a big step forward (making sure your front knee is directly over your ankle; your back is straight, shoulders down and back, while your chest is lifted) till your back knee is a couple of inches above the floor. Straighten your legs and bring your feet together back to starting postion. Switch your leading leg and repeat the move. One full lunge should take about four counts. Alternate your leading leg, doing fifteen reps on each leg.
works on your glutes (gluteus maximus), quads (rectus femoris), hams (hamstrings), claves (gastrocnemius and tibialis anterior), and your erector spinae.
Starting position - Standing with your feet shoulder width apart, toes pointing slightly outward. Hands are on your hips and your back is straight.
The move - Bend your knees and lower your body (SQUAT). Make sure your knees are dirtectly over your ankles, heels glued to the floor so you can wiggle your toes, and please do keep your back straight. Try to use your glutes and inner thighs to help push your body back up to the starting position. Repeat this movement for 15 reps.
HINT: Try wiggling your toes around as you are on your way down on the squat exercise. If you can wiggle your toes then you are in the right form.
Add resistance to the move by holding a fairly heavy weight in each hand or by using resistance bands.