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 don’t 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.

• Yet again, those marvelous ankle weights can do wonders for adding resistance.
• Resistance bands can also be used here, position the band so that it is wrapped snugly around your foot and will not fly off your foot at the drop of a hat. As you return your leg back to the starting position you work against the elasticity of the resistance band.
• Of course, for those of you who feel that you can take on almost anything, it is also possible to both wear the weight and use the resistance band at the same time. It is not highly recommended but if you already hhave reached a point where you need something a lot more challenging, this is what you could do. Not highly recommended though.

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.

• Ankle weights have so many uses for them and well, guess what? Ankle weights can be used in this exercise to add resistance! =)
• You can also use a resistance band to add resistance.
• This exercise can also be modified to other positions. You can do this exercise while lying face-down or you could go down onto your knees and lean on the chair while you do the hamstring curls.
• This exercise can also be modified so that you work on your hands and knees. Lift your right leg until it is parallel with the floor and then do the hamstring curl from that position.

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.

Variations

• To increase the intensity hold a fairly heavy weight in each hand as you do the lunges.
• You can also use resistance bands to increase the intensity.
• Holding a body bar or barbell on your shoulders can also increase the resistance.

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.

• For a fuller range of motion, on the down movement of the squat, squat all the way down till your si a few inches off the floor.
• For more resistancce and a little spice as you’re on the down movement of the squat stop halfway and hold it there for fifteen seconds. (Try wiggling your toes while you’re paused there.) Doing this will work your muscles harder as you work against gravity and try to sustain the postion. Lots of fun - TRUE - but when you collapse in exhaustion it’s about time that you let go and continue with the move.

Add resistance to the move by holding a fairly heavy weight in each hand or by using resistance bands.

• Holding a body bar or barbell on your shoulders swhile performing this exercise can also be a good way to add resistance