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#1 Squats -- 3 sets of 15

Starting Position
Begin this exercise by standing with your feet wider than shoulder width apart and your toes pointed forward.

Action
INHALE: Slowly lower your body and remember to bend slightly at your hips. Keep your weight back on your heels and your back as upright as possible. Make sure your knees don’t cross the plane of your toes.

EXHALE: Straighten legs and come up to the starting position to complete one rep.

Special Instructions
Do not go past 90 degrees at the bend in your knees because this causes additional stress on your joints. If you feel pain in your knees, just go down to where you don't feel pain and come back up. If you have difficulty performing this exercise you can also use a chair or wall to help with balance and the movement until you build sufficient strength.

Muscles Worked: Quads, Glutes


#2 Lying Adduction -- 3 sets of 15

Starting Position
Lie on right side, with right leg straight on ground, left leg bent with foot flat on the ground either in front or behind right leg. Rest your head on right hand or extended arm. Place left hand flat on the ground in front of torso for balance.

Action
EXHALE: Keeping toes pointed forward and foot flexed, lift right leg off the floor toward the ceiling as high as you can (only a few inches). Hold here for a count of 2.

INHALE: Slowly lower toward ground without letting it touch.

Repeat all reps and switch sides.

Special Instructions
None.

Muscles Worked: Inner thigh



#3 Standing Abduction -- 3 sets of 15

Starting Position
Stand with feet slightly apart, knees slightly bent, hands on hips or one hand on a chair or wall for balance. Shift weight to right let keeping it slightly bent.

Action
EXHALE: Keeping toes pointed forward, foot flexed, and leg straight, lift the left foot off the ground and out to the side as high as you can. Hold here for 2 counts.

INHALE: Lower slowly with control without letting left foot or leg rest to complete one rep. Complete all reps and switch sides.

Special Instructions
Do not let momentum swing your leg-- keep it slow and controlled. Try to keep upper body straight-- don't lean forward or back. Also try to keep both legs in line with body, not forward or behind.

Muscles Worked: Outer thigh, Hips, Quads



#4 Bridges -- 3 sets of 15

Starting Position
Lie with arms at sides, feet on floor, knees bent. Press into heels.

Action
EXHALE: Slowly lift hips off of floor toward ceiling, squeezing the glutes.

INHALE: Return to starting position.

Special Instructions
Squeeze glutes through entire rep. Try not to let butt touch ground when lowering between reps.

Muscles Worked: Hamstrings, Glutes, Quads


#5 Reverse Leg Lifts -- see instructions
No pic for this one. Begin by getting on your hands and knees on the floor. Lower your upper body to rest on your elbows so that you are angled toward the floor. Keeping your left knee on the floor, extend your right leg behind you with your toe touching the floor. Raise your right leg to just above hip level and lower back to the floor. Do not let your toes touch the floor. Repeat for 15 raises and then bend your right leg at the knee and press your foot towards and lower for 15 slow raises. Then, so another 15 small quick pulses. Sit back on your heels to stretch the muscle. Then, repeat for the other side.


#6 Skater's Squats -- 3 sets of 20

Starting Position
Stand with feet shoulder-width apart, hands on hips or behind back.

Action
Squat down slightly, bending from the knees, keeping abs tight.

EXHALE: Lift left leg to side as you bend right knee to squat. Hold for 1-3 counts.

INHALE: Bring leg back to center (keeping legs bent in the squat position). Straighten legs to come out of the squat.

Repeat on opposite side for one rep.

Special Instructions
Don't let knee of squatting leg go past toes. Lean slightly forward. Hold a chair or wall for balance if necessary.

Muscles Worked: Quads, Glutes, Hips, Outer thigh


#7 Calf Rocking -- 3 sets of 20

Starting Position
Stand with knees slightly bent, feet hip-width apart.

Action
Slowly lift heels, rolling onto toes (but not tiptoes). Lower. Shift weight into heels and lift toes off floor to complete one rep.

Special Instructions
Hold onto a chair or wall if you need help balancing. Keep breathing steady.

Muscles Worked: Calves



#8 Forward Lunges -- 3 sets of 15

Starting Position
Stand with your feet about 6 inches apart from each other toes pointed forward.

Action
INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.

EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set.

Special Instructions
Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary.

Muscles Worked: Quads, Glutes