No Lunges – No Squats – No Problem!
Equipment – circle band or tie the ends of an exercise tube together to form a circle
Do 10 to 15 reps of each of the following exercises in order take a short break and repeat up to 3 times. Remember – You control the tension! Keep it Simple: less tension or tie the circle looser! Make it a Challenge: more tension or tie the circle tighter!
- Abductor leg lifts w/ pulses
Lie on your left side on a mat, left elbow, forearm & palm on floor, right hand on right hip, extend both legs out straight w/ band around your ankles. Contract abdominals and lift right leg as high as possible keeping hips, shoulders and toes facing forward. Slowly lower right leg to starting position – keeping tension on the band. Complete reps then hold leg up as high as possible and complete same number of pulse reps. Switch sides.
- Adductor leg lifts w/ pulses
Lie on your left side on a mat, left elbow, forearm & palm on floor, right hand on right hip, extend left leg out straight & bend right leg placing right foot flat on the floor in front of left leg. Contract abdominals and lift left leg as high as possible using inner thigh muscles while keeping hips, shoulders and toes facing forward. Slowly lower left leg to starting position. Complete reps then hold leg up as high as possible and complete same number of pulse reps. Switch sides.
- Kneeling Side Extensions
Place circle tube around ankles & kneel on mat w/ shoulders aligned over wrists and hips aligned over knees, keep abdominals tight & back flat. Lift left knee slightly off the mat, keep knee bent to a 90 degree angle, exhale & lift knee out to the side and toward ceiling keeping shoulders & hips square to the floor. Complete reps and switch sides.
- Quad lifts
Place a circle band around ankles and lie on back w/ arms & legs extended straight and palms facing up. Contact abdominals & lift left leg up as high as you can keeping left knee soft & back flat on the floor, slowly lower leg back down keeping tension on the circle band. Complete reps and switch sides.