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Wednesday: Lower-Body Strength Training

Focused on Health - February 2010

Equipment needed: chair, resistance band and mat

If you can’t complete all the suggested reps in this program, start by doing less and gradually increase to the recommended number. If you are just starting an exercise program, you may consider adding activity on two to four days of the week, and gradually increase to the recommended seven days a week. Doing some exercise is better than doing none.

Step 1: Alternating Lungeslunges
1 set of 12

  • Stand with your feet shoulder-width apart.
  • Step forward, landing with your heel first.
  • Keep your knee at 90 degrees and directly above the toes.
  • Step back and repeat with the other leg.

Advanced option: Do 3 sets of 12.

View Video 

Step 2: Calf Raisescalf raises
1 set of 12

  • Keep your feet shoulder-width apart.
  • Stand on the balls of your feet so your heels are not supported.
  • Raise your heels as high as possible without moving your feet.
  • Slowly move your heels back down as far as possible.

Advanced option: Do 3 sets of 12.

View Video 

Step 4: Lying Leg Abduction with Band
1 set of 12

  • Lie on your back with a resistance band wrapped around your feet.leg abduction
  • Keep the band snug around your feet, but not too tight.
  • Keeping your legs straight, push against the resistance band with your ankles so that your legs are as far apart as you can get them.
  • Slowly release to bring your feet back together.

Advanced option: Do 3 sets of 12.

Lift your legs so they are at a 45 degree angle to the floor while pushing against the resistance band.

View Video 

Step 5: Lying Leg Raisesleg raises
1 set of 12

  • Lie on your left side. 
  • Keep your legs straight and your knees together.  
  • Rest your head on your left hand or extended arm.
  • Place your right hand flat on the ground in front of you for balance.
  • Keeping legs squeezed together, lift one leg up into the air.
  • Hold for 1-2 counts.

Advanced option: Do 3 sets of 12 and lift both legs simultaneously up into the air.

View Video 

Step 6: Bridgesbridges
1 set of 12

  • Lie on the floor on your back and keep your palms flat.
  • Bend your knees.
  • Keep your feet flat on the floor.
  • Contract your abdominal and buttocks muscles.
  • Slowly lift your buttocks off the floor until there is a straight line from your knees to your shoulders.

Advanced option: Do 3 sets of 12.

View Video 

Step 7: Stretching
10 – 15 minutes

The first step to any workout routine is to evaluate how fit you are for your chosen physical activity. Whenever you begin an exercise program, it's wise to consult a doctor.

Monday – Cardio & Upper-Body Weight Training
Tuesday – Circuit Training
Wednesday – Lower-Body Strength Training
Thursday – Cardio
Friday – Cardio & Back/Stomach Exercise
Weekend – Stay Active 

Related Links:

Exercise Benefits You Inside and Out (M. D. Anderson)

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