Bridging
A. On a carpeted floor, lie on your back with knees bent, feet flat on the floor.
B. Tighten abs and buttocks and lift 3 to 6 inches off the floor. Hold for 6 seconds.
C. Return to starting position and repeat 10 to 12 times.
Side Leg Lift With Weights
A. Wearing 2 to 5 pound ankle weights, stand straight and hold the back of a chair.
B. Lift one leg straight out to the side from hip to about 45 degrees.
C. Slowly lower. Repeat 6 to 8 times with each leg.
Heel-Toe Lift
A. Stand straight, holding the back of a chair.
B. Lift heel and stand on toes. Hold for 3 seconds. Lower heels to floor.
C. Lift toes and hold for 3 seconds. Lower toes to floor. Repeat 6 to 8 times.
Back Leg Slide With Weights
A. Wearing 2 to 5 pound ankle weights, stand straight, holding the back of a chair.
B. Keeping leg straight and toes on floor, slide one foot back from hip until buttocks are tight.
C. Return to starting position and repeat 8 to 10 times with each leg.
Sitting Knee Bend and Extension With Weights
A. Wearing 2 to 5 pound ankle weights, sit up straight in a chair.
B. Straighten knee, lifting ankle weight even with hips.
C. Slowly bend knee, bringing ankle downward and under the chair. Repeat 6 to 8 times with each leg.
Standing Hamstring Curl With Weights
A. Wearing 2 to 5 pound ankle weights, stand straight, holding the back of a chair.
B. Bend one knee, and lift heel toward buttocks.
C. Slowly lower foot to the floor, and repeat 6 to 8 times with each leg.
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