This week, we’ll begin our at-home fitness routine by strengthening the base of the body; a starting point that will enhance the rest of our workouts in the weeks to come. The Leg Lift and Assisted Squat target some of the largest muscles in the body — quadriceps, hamstrings, and glutes. The Leg Lift and Assisted Squat are also bodyweight exercises, so no equipment is required.
Standing tall, hold onto the back of a sturdy chair (not one with wheels). Raise one leg up and lift to the side, away from your body. Pause, and then return to the starting position. Do one set of 10 repetitions and switch legs. Try your best to keep your body in a straight line and not leaning to one side. Engage your abdominals and make sure you are breathing during the exercise. This exercise works the hip abductors which also stabilize your pelvis when you walk or stand on one leg.
Stand behind or to the side of a sturdy chair with the back towards you. With both feet shoulder-width apart, hold on to the back of the chair with either one or both hands. Now begin to bend your knees and sit back like you are sitting on a different chair behind you. Be sure when in the squat position that your knees do not stick out past your toes, and do not bend at the waist. Now stand back up, using the chair for assistance, and repeat the exercise for 10 reps.Legs down, more to go! Throughout this week, let’s be sure to focus on mindfully engaging each of our muscles as we complete these exercises. Something a simple as focusing on squeezing the ground with the toes can gradually improve our balance and make for better workouts in the future. Stay tuned for next week’s step towards creating a balanced, effective workout! We’d love to hear what some of your go-to lower-body workouts are. Share your favorites @orberausa