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Lower Body Exercise Index:
Lunges
Squats
Swiss Ball Seated Wall Roll
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1. Stand with your feet about 6 inches apart from each other toes pointed forward.
2. Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far.
3. Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set.
The Work-Out: Do 2-3 sets of 10-12 for each leg.
Make sure to: Keep your back upright. Place your hand on a chair or wall or balance if necessary.
Take it up a Notch: To increase the difficulty/intensity of this exercise, try using ankle weights or holding hand weights during your sets - you'll feel the extra burn!
1. Stand with feed hip- or shoulder-width apart.
2. Hold dumbbells in each hand just outside your thighs or with arms bent above your shoulder. Fix your eyes on a point in front of you, slightly above eye level, and keep them there throughout the movement.
3. Slowly bend your knees and lower your body into a squat until your thighs are parallel to the floor.
4. Contract your glutes and legs while stabilizing your body with a strong torso. Be sure to keep your torso upright, your back flat and head up during the entire movement.
5. Slowly stand back up to the starting position without locking your knees.
The Work-Out: Do 1-3 sets of 10-16 repetitions.
Make sure to: Always keep the knees in line with the toes and always keep your feet flat on the ground.
1. Stand with your back to a wall, feet shoulder-width apart, and place the ball between the wall and your lower back.
2. Squat, letting the ball roll along your back, until you are in a "sitting" position with your knees forming a 45 angle. Return to starting position. Repeat.
The Work-Out: Do 1-2 sets of 8-12 repetitions.
Make sure to: Keep your back straight, head up and feet flat on the floor throughout the exercise.
Take it up a Notch: To increase the difficulty/intensity of this exercise, hold dumbells in each hand as you do the exercise (as shown in the demo)
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