Beginning Lower Body Workout

Here are some safety tips to consider when exercising:

• If you are new to exercising, check with your doctor before starting.
• Warm up and stretch prior to exercise to help prevent injury and boost performance, preferably with a low impact exercise (bike, elliptical machine, rowing machine or walking).
• Cool down for 5-10 minutes after exercise by slowing down your workout, followed by another stretch. It's important for your heart rate to come down slow, and you'll gain more flexibility because your muscles are already warmed up.
• Make sure to drink water before, during and after exercising.
• You should stop exercising immediately and check with your doctor if you:

• Experience chest pain
• Can’t catch your breath
• Develop an irregular or rapid heartbeat
• Feel any other sharp discomfort or pain

Skater Squats

1. Stand with feet shoulder-width apart, hands on hips or behind back.
2. Squat down slightly, bending from the knees, keeping abs tight.
3. Exhale and lift left leg to side as you bend right knee to squat. Hold for 1-3 counts.
4. Inhale and bring leg back to center (keeping legs bent in the squat position).
5. Straighten legs to come out of the squat.
6. Repeat on opposite side for one rep.

Special instructions: don't let your knee of the squatting leg go past your toes. Lean slightly forward. Hold a chair or wall for balance if necessary.
Muscles worked: quads, glutes, hips and outer thigh.

Forward Lunges

1. Stand with your feet about 6 inches apart from each other, toes pointed forward.
2. Inhale and 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 - 2.5 feet between your feet. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.
3. Exhale and push up and back to the starting position to complete one rep.
4. 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 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 and glutes.

Standing Adduction

1. Stand with feet slightly apart, knees slightly bent, hands on hips or one hand on a chair or wall for balance.
2. Shift weight to right leg keeping it slightly bent.
3. Lift left leg slightly forward in front of right leg, keeping foot flexed and toes pointing forward.
4. Exhale and with a small movement, slowly swing left leg across center line of body, in front of right leg. Lift as high as possible. Hold for 2 counts.
5. Inhale and lower slowly with control to start (without letting foot rest on ground) to complete one rep.
6. 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.
Muscles worked: inner thigh and quads.

Calf Raises with Wall

1. Stand with feet shoulder-width apart, with or without dumbbells.
2. Raise up on balls of feet, and hold for 2 seconds.
3. Return to start position and repeat.

Special instructions: as you progress, use one foot at a time.
Muscles worked: calves.

Bridges

1. Lie with arms at sides, feet on floor, knees bent. Press into heels.
2. Exhale and slowly lift hips off of floor toward ceiling, squeezing the glutes.
3. Inhale and 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 and quads.