Lower Body Exercises

1  First find a place where you can brace yourself with one of your hands and also have plenty of room to swing your legs. I use my kitchen counter. A desk edge or any solid piece of furniture can be used as long as it is comfortable to your hand height when you stand tall and straight. Hold to the furniture. Stand tall and straight. Make sure there is no upper body movement at all as you do these leg exercises. Keep your spine straight and in the same position. This is important because the tendency is to get the whole body going as you swing a leg.

When you brace with your right hand, you will be swinging your left leg. Slowly and methodically move your left leg up in front of you as high as it will go. Then slowly bring it back down . Swing it up again slowly, keeping your body straight. Bring it back.

Repeat this 12 times. Begin to feel a stretch behind your leg as you raise your leg a little bit higher and higher each time. Now, turn in the other direction so you are squared off to the piece of furniture with your left hand bracing. Do the same motion with your right leg for a set of 12 times. Again, make sure the rest of your body is not moving. Feel the stretch behind your right leg.

2  In the same position slowly swing your right leg behind you. Remember to keep your leg straight and to not tilt forward with your body as you swing your leg behind you. Then slowly lower your leg back to the starting position. Do a set of 12. Then face the other direction bracing with your right hand and swing your left leg behind you as far as you can and slowly return the leg to its original position. Remember, don’t tilt forward. Keep the spine veritical.

3  Now, in the same position, slowly move your right leg directly out to your side as far as you can. Keep the rest of your body straight and tall. Do this 12 times. Then turn in the other direction, with your right hand bracing, and slowly raise your left leg out to the side as far as you can and slowly lower your leg. Repeat 12 times.

While you are doing all these exercises, keep focused not just on what you are doing, but how your body is feeling. Listen to some good music. Do not watch TV and exercise. Do not mindlessly scurry through. The effect of that will be like not exercising at all! Get into your body. Be aware.

4  Next, face the piece of furniture and brace with both hands. Stand straight and tall with your feet together. Now slowly rise up onto the ball and toes of your feet and then slowly back down. Do this for a set of 12.

5  Brace again with either hand. Stand straight and tall. Spread your feet until they are your shoulder width apart. Turn your feet slightly out.

Now, keeping your spine straight and vertical, flex your knees and slowly lower your upper body without taking your feet off the floor as far as you can and then slowly back up. Be sure your spine is straight. Repeat 12 times.

Always make sure to acknowledge yourself for everything you do. If you complete all the exercises that is wonderful. If you only manage some, be just as thankful. Progress at a pace that is challenging but not stressful. And remember, you didn't get where you are overnight, walking out of your condition will also take time. What is important is that you keep going, strive to improve and know that you can walk free.

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