Iliopsoas (hip & thigh) – leg lifts

Lie on your back with legs extended straight out in front of you. Place your hands palms down at your sides. Keep your shoulders, ribs & hips on the floor. Have your lower back flat on the floor without arching. Keep your back/core solid throughout the exercise. Exhale & lift one leg several inches above the ground. Inhale & lower leg. Switch legs. If that’s too easy, exhale & lift both legs at the same time only if you are able to maintain a solid core. Stop before you start to lose your form.

Gluteus Maximus (butt) – lunges

This exercise requires good balance. If your balance is poor you will need to hold on to something stable to help you.

Stand tall with your feet hip width apart. Chin is parallel to the floor. Keep shoulders down and away from ears. Shoulders remain over the hips. Keep a solid trunk to stabilize your spine throughout the exercise.

Inhale & step/lunge forward with one leg and lower your body to 90 degrees at both knees. Knee of the forward leg is aligned with the ankle. Heel of the rear leg is lifted off the floor. Back knee bends enough to form a straight line from shoulder to hip to knee.

Exhale & push back up with front leg to upright starting position.

Add weight only when you have proper form and are getting the full range of motion.

Disclaimer: It is my pleasure to answer your questions regarding exercises. I am not however able to help you if you’ve recently had an injury or surgery & have not yet received your doctors approval to exercise. You must have the green light to start an exercise program before I can recommend appropriate exercises for you. I am all about safety first!

Move more to feel better.

Where there’s a will, there’s a way & I can find a way that works well for you

kandice@persona.ca