Last week, we began our countdown to bathing suit season with simple upper body exercises that can be done at home without any special exercise equipment.  This week we will continue with lower body exercises.  Again these exercises can be done at home, and you don’t need to purchase weights, benches, mats, etc.  All you need is some appropriate workout attire (i.e. sweats and sneakers), and you’re ready to begin.   Just remember to check with your physician before beginning a new exercise regimen.

I.Squats from Keri at Iron Mountain Movement

1.Start with feet hip-width apart, toes forward.

2. Move by sitting back as if you were sitting in a chair. Weight should be in heels. (If your heels come up from the floor,  your weight is too far forward, putting excess strain on your knees.)

3. Keep a strong core. (Think about “bracing” your abdominals, as if you were about to be punched in the stomach. This motion will not only engage your abdominals, it also will engage your erector spinae, which will support your back.) Your chest should not fall forward and shoulders should not round.

4. As you rise up from squat position, maintain proper posture and press into your heels, squeezing your gluteus muscles (butt) and return to standing position.

5. Inhale to lower, exhale to lift.

*To increase intensity apply this technique to moving squats and/or add free weights.

II. Wall Sits from Kristen at Simply Savor

1. Stand straight with your back against a wall.

2. While keeping your back leaning on the wall, carefully walk your legs out until they’re about two feet in front of you.

3. Bend your knees as if you’re sitting in an imaginary chair–your legs should reach a full 90 degrees.

4. Hold this position as long as your can (at least 1 minute)–feel free to read a magazine, write your To-Do list, etc. to keep yourself occupied

5. Rest when needed. Then repeat.

III. Elbow to Instep Lunge from Liz at Uniquely Yours Personal Training & Fitness Education

1. Stand with your feet shoulder-width apart and hands behind your head.

2. Step forward with your lead leg, taking a slightly larger than normal step.

3. Keep your back toe on the ground and use it to help keep your balance. The back knee also should be bent.

4. Lower your body until your lead thigh is parallel to the ground.

5. Rotate your upper body so the elbow on your lead side comes down and inside the knee. Don’t round your lower back too much, but try to get low.  Don’t overdo it at first, this gives a strong stretch through the groin.  Keep your upper body upright and your lower back flat.

6. Push with your lead leg to return to the starting position and alternate sides until you have completed 8-12 reps per leg.