place a chair in front for balance or stand in front of a wall (video 1)
raise and lower your heels in a controlled motion for the desired repetitions
advance to two-legged calf raises on a step-stool or on a set of stairs (video 2)
advance to one-legged calf raises on a step-stool of on a set of stairs (video 3)
Breathing – exhaling while raising your heels and inhaling while lowering
Glute Bridges
Form:
Lie down on the floor with your knees bent so that your feet are flat on the floor and place your palms down on the floor beside your lower back/butt (video 1)
raise your pelvis until you form a straight line from your shoulders to your knees
slowly lower your pelvis back to the starting position
repeat the movement for the desired number of repetitions
advance to placing your lower legs and feet on a chair (video 2)
advance to placing your lower legs and feet on an exercise ball (video 3)
Breathing – exhale while raising your hips and inhale while lowering
Hip Abduction
Clams: Form (video 1):
Lie on your side with your knees bent at 90 degrees and you ankle, hips, and shoulders in a straight line
the resistance band tied around both legs, just above the knees
separate your knees while keeping your feet together
repeat the movement for the desired number of repetitions
Hip Abduction: Form (video 2):
stand next to a chair with your feet about 6 inches apart and tie the resistance band around both ankles
support your body weight on one leg with the other abducts at the hip (spreads away from the other foot)
control the movement of the active leg back to the starting position
repeat the movement for the desired number of repetitions
Breathing – Exhale as you spread your knees and inhale as you return to the start position
Hip Adduction
Form:
tie the resistance band around a couch leg or banister spindle and have a chair available for balance
stretch the active leg out so that there is slight tension on the band and steady yourself on the supporting leg
adduct at the hip (pull your active foot towards your stationary foot
slowly control the release of the active leg back to the starting position
repeat the movement for the desired number of repetitions
Breathing – exhale when pulling the active foot towards the other and inhale during release
Side Steps and Lateral Lunges
Side Steps – Form:
stand with your feet 6 inches apart and tie the resistance band around both legs, just above the knees
get into a squat position with your toes pointed forward and your shoulders over top of your knees
side step in one direction and then back again, remaining in the squat position as you move
transfer your body weight over the planting foot
Lateral Lunges – Form:
using the same band as side steps above the knee, or tie the band around each ankle
take a bigger step sideways so that your trail leg extends fully as you move across the floor
returning to the squat position after each step and move in both directions, left to right and right to left
transfer your body weight over the planting foot
Breathing – try to breathe rhythmically, exhaling as you step and inhaling as you reset
Forward Lunges
Form:
start with your feet shoulder width apart and your hands on your hips
step forward with one leg lowering your body until the front knee in bent at approximately 90 degrees
push back up through your heels and reset to standing position
alternate legs, back and forth for the desired number of repetitions
to enhance this exercise you can hold some form of weights in each hand, evenly distributed or a backpack
Breathing – inhale while stepping forward and exhale while pushing back up to standing position
Step-ups with Knee Drive
Form:
start on a set of stair or a step-stool that is no more than 12 inches in height and advance to two stairs or a dining-room chair
step up with one leg and drive the other knee up with full extension of the stepping leg
when fully extended rise on your toes for a more advance movement and return to standing position on the floor
repeat with the same leg for the desired number of repetitions and then do the same with the opposite leg
Breathing – exhale during step-up and fully extending and inhale while lowering yourself back to standing on the floor
Seated Knee Flexion
Form:
tie the resistance band around a couch leg or banister spindle so that makes a circle
place the band above the heel of your shoe so that it doesn’t slide off when your leg is extended
move your chair back just enough to have some tension on the band when your knee is fully extended
pull your foot back towards the chair, flexing at the knee and keeping your upper leg from lifting off the chair
slowly straighten (extend) your knee in a controlled fashion
repeat for the desired number of repetitions and then switch to the other leg
Breathing – exhale while pulling your foot back towards that chair and inhale while extending your knee
Squats
Form:
stand on the resistance band with your feet shoulder width apart, toes pointed forward
bend so your knees are at approximately 90 degrees and your chest is over top of you feet
take the slack out of the resistance band by wrapping each end around your hands
fully extend to the upright position
repeat for the desired number of repetitions
Breathing – inhale while lowering into a squat and exhale during extension to upright position
Sit to Stands
Form
stand in from of a standard dining room chair with your feet shoulder width apart
cross your arms across your chest
lower your backside to the chair by flexing at the hips and knees and keeping your chest over your feet
push through your heels to upright, standing position
repeat for the desired number of repetitions
Breathing – inhale during the stance to sitting movement and exhale while returning to stance
Seated Knee Extensions
Form
tie your resistance band together to make a loop and place it around the back leg of a standard dining room chair
sit in the chair and put your foot through to loop and then twist the loop over the toe to make a figure eight
there should be no slack in the band when you are in the normal sitting position (knees bent at 90 degrees)
straighten you leg out in front of you and return to the starting position in a slow controlled manner
repeat for the desired number of repetitions
Breathing – exhale while straightening (extending) your knee and inhale while lowering your leg to reset
