Warning:
Always consult with licensed physician before attempting any exercise
or fitness program. The stretches described on this page are
recommended for individuals considered to be in generally good health.
If you have any reason to be concerned about your health, consult with
your physician before trying any of the suggestions made on this web
site.
Split Squat to Knee Raise
Benefits: Cardio, Legs, Core
Stabilize yourself on a chair or railing. Step back with one leg until back knee touches the floor while forward knee is at a 90 degree angle. Step up quickly to a raised knee position. Elevate stationary foot on toes for added calf conditioning. Exhale at both extremes of the exercise - when leg is extended behind and while elevating knee. Counter your leg motion with your free arm.
Recommended Repetitions: 20 per side
Split Squat to Leg Kick
Benefits: Cardio, Legs, Core
Same exercise as the one above. Kick leg forward in place of knee raise. Stabilize
yourself on a chair or railing. Step back with one leg until back knee
touches the floor while forward knee is at a 90 degree angle. Step up
quickly to a full kick position. Elevate stationary foot on toes for
added calf conditioning. Exhale at both extremes of the exercise -
when leg is extended behind and while kicking leg. Counter your leg
motion with your free arm.
Recommended Repetitions: 20 per side
Single Leg Squat with Chair
Benefits: Legs, Balance
Place one foot on chair behind you with opposite leg extended out far in front. Lower yourself while shifting body weight onto rear leg. Front knee should be near 90 degrees when in the fully lowered position. Attempt this exercise without additional support to condition your balance.
Recommended Repetitions: 20 per side
Single Leg Step-Up
Benefits: Cardio, Legs, Core
Place one foot on chair or stable platform of equal height. Stepping upwards, be sure to apply most of your force through the heal of your elevated foot. Raise knee of free leg as high as possible. Use your arms to counter the motion of your legs.
Recommended Repetitions: 20 per side
Chair Lunges
Benefits: Legs, Balance, Flexibility
Place one foot on chair in front of you, extend rear leg as far behind you as possible. Maintaining balance, lower back knee as close to floor as possible until you feel a stretch in your hip flexor and quadriceps. Return to upright position. Forward leg should finish in the extended position with toes up.
Recommended Repetitions: 20 per side
Lateral Leg Raise
Benefits: Hips, Core
Stabilize
yourself on a chair or railing. Raise one leg laterally. Avoid leaning your body in either direction. Keep toes pointed downward to accentuate gluteal muscles.
Recommended Repetitions: 20 per side
Toe Touch/ Squat
Benefits: Cardio, Legs, Core, Back, Shoulders
Stand with feet shoulder width apart. Touch toes with legs straight. Return to upright position. Squat while extending arms straight forward. Return to upright position.
Recommended Repetitions: 20 per side
Lunges
Benefits: Cardio, Legs, Core
Begin with feet together. Place one foot far enough forward to lower back knee to floor. Front knee should be at 90 degrees in downward position. Thrust yourself back to the upright position. Alternate legs.
