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Simple leg strength movements that leave no excuse

July 18, 2012

If you remember back to gym class (Phys-Ed) some of the following may seem familiar.   The following 4 exercises are very basic movements that can be done just about anywhere, anytime and leave no reason not to start working on your leg strength and building the muscles that hold you upright.

These are not meant to be zipped through. The ChiForLiving concept is to so them as slowly and under control as you can, forcing the muscles to fight against gravity and gain come mind body awareness.

Keep in mind, if you are not strong enough to do these exercises and keep your balance, you can use a chair to rest your fingers on for assistance!

1) Heel Lifts – Standing with you feet placed directly under your hip sockets, toes pointed straight ahead, slowly raise your heels as high as you can, pushing yourself up onto the balls of your feet. Hold this for a count of 5 and slowly lower yourself back down.  Repeat 10 times.   If you want to try timed breathing, take a breath in on the way up, exhale on the way down.

2) Knee Lifts – Standing with you feet placed directly under your hip sockets, toes pointed straight ahead, shift your weight to your left leg and slowly raise your right knee up towards your chest, as high as you can go. Hold this pose for a count of 5 and slowly lower your leg back to the floor.  Repeat 5 times with each leg.

3) Side to Side Shift –  Start standing with you feet placed directly under your hip sockets, toes pointed straight ahead. Slowly shift your weight to your right leg, allowing 90% of your weight to rest on your right leg. Slowly lift your left heel, dropping more weight onto your leg. Hold for a count of 10 then slowly drop your heel and shift back to the center, weight even on both legs. Repeat to the left, raising your right heel. Repeat this side to side shifting and heel raise 2o times.

4) The Rolling Step – Start standing with you feet placed directly under your hip sockets, toes pointed straight ahead, slowly shift your weight to your right leg and step forward with your left foot, placing your heel on the floor.  As you raise your right heel use your calf muscles to move you forward as you lower your left toe.  Next, raise you left toes, lower your right heel and shift your weight back to your right leg.  Do this 10 times and repeat with your right foot stepping forward, raising your left heel.

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