Feel free to increase the weight as needed. Slowly come back up. Exhale and lower your hands back down to your sides. Wherever you are right now, stand up and do some arm circles. For this exercise, your form is more important than the step height. The primary muscle that is working is the quadriceps, but a lunge is considered a compound exercise because it utilizes multiple muscles. Performing these for 30 seconds two to five times per week can increase your strength and improve your balance, according to the American Council on Exercise. Place hands … Maintain balance, if necessary, by holding onto the wall or chair. Slowly return to start. All rights reserved. Start off with 1 lb weights if you have never tried weightlifting before. Remember, for best results, keep your back straight and plant yo… Extend both arms straight out to … Step-up onto chair. Slowly bring your arm back down. Try 10 repetitions on each side. Forward Step-ups – 10-15 times each leg Stand at the bottom of your staircase like you were about to go upstairs. Difficulty is … Lower your foot back down. Many programs use fitness benches, and this not much different than using a balance pad. Triceps Dip. As you step up you will push through the right foot that was on the step first. The magazine’s inaugural Kid of the Year is determined to inspire the next generation of young innovators. This exercise strengthens the triceps (the muscles in the back of the upper arm). Hold this stretch for 30 seconds on each side. Lower your heels, then go back to your tiptoes. Slowly lift one knee up as pictured. Slowly return to start. To increase the difficulty of this exercise you can add ankle weights. SHown here is the lunge and lengthen exercise. To increase the difficulty of this exercise you can use ankle weights. Focus on exploding up to the top and then controlling the lowering portion of the exercise on each rep. For more variety, you can mix up the speed of movement or box/step … Stand up tall and hold onto the back of a chair. The usual. All you need is a stable chair or a bench. You should feel a stretch in the back of your leg. The Mayo Clinic has a handy video of someone demonstrating a step-up exercise. You can do one arm at a time if you would like, or you can do both arms at the same time. Start with both feet on top of a step. Jumping jacks Total body; Wall sit Lower body; Push-up Upper body; Abdominal crunch Core; Step-up onto chair Total body; Squat Lower body Using a cushioned chair or couch is tempting, but the cushion will throw your balance off and make your ankle unstable. Bend one knee and raise your foot behind you. With your hands at your sides and feet pointed straight ahead about hip distance apart, simply “step-up” onto the box with the right foot. Partial Squat, with Chair. Wall squats 3. This exercise strengthens the dorsiflexors, the ankle muscles in the front of your leg. The primary muscle that is working is the quadriceps, but a lunge is considered a compound exercise because it utilizes multiple muscles. Slowly lower your arm(s) back down. Angel Blessed**. Abdominal Crunches 5. :). Release, and repeat on the other side. Do 10 repetitions on each side. Squat. This exercise strengthens your quadriceps, the muscles in your thigh as well as your hips. Sit on the edge of the chair, lift your legs, bend your legs at the knees and lean slightly back without rounding your spine. Repeat, starting with the opposite foot each time. Hold the position for 45 seconds. Chair Step-Ups Find a step, a bench, or a sturdy chair that when you place your foot squarely on it, your knee is at a 90-degree angle or larger. Carefully step back down and then repeat with the other leg moving onto the chair … I usually bring it 6-12 inches to the side. Make sure you are close enough to the chair to be able to step up on to it with one leg, but also not too close to it so that you catch your foot on the edge as you step up. Repeat the exercise 30 times. This stretches the ankles and calf muscles. It can be done just about anywhere with only equipment a step/sturdy chair/bench, and some optional weights. Do one set of each exercise below in order, resting 30 to 60 seconds between moves (or more if you need it). Step up to the center of the step with the right foot.