WHEELS OF FORTuNE!
A Weight-Free Power-Up
You spend a lot of time walking around, so your lower body gets a lot more exercise than you might think. Weight training the lower body is not crucial, but keeping all the muscles below the belt in great shape is important. The workout illustrated works glutes, hamstrings, hips, knees and thighs. Make it your business to perform it daily if possible.
GLUTES & HAMSTRINGS
Pelvic Lifts
Lie on your back with hands palms down at sides, knees bent and feet flat. Proceed to lift your pelvis until the thighs are aligned with the upper body. Hold the position briefly, squeezing buttocks together, then lower to the ground. Perform five repetitions.
HIPS, KNEES & THIGHS
Balance Squats
Stand facing a chest-high object, with a bench or other raised surface a few feet behind you. Hold the object in front and place your right foot on the bench behind you. Proceed to squat down until the left thigh is almost parallel to the ground. Hold the position briefly, then rise. Perform five repetitions, then switch leg positions for another set.
ABDUCTORS
& GLUTES
Lateral Leg Raises
Stand adjacent to a stationary object on your left, and grasp it with the left hand for support. Beginning with legs together, proceed to raise the right leg out to the side as high as possible. Hold the position briefly, then lower. Perform five repetitions, then switch arm and leg positions for another set.
THIGHS & HAMSTRINGS
Front Lunges
Stand with hands at sides and feet together. Proceed to step forward with the left leg, lowering until the thigh is almost parallel to the ground. Hold the position briefly, then push back to starting position. Perform the next repetition with the right leg, and complete five alternating repetitions with each leg.
HIPS & THIGHS
Bent-Leg Extensions
Stand adjacent to a stationary object on your left, and grasp it with the left hand for support. Beginning with legs together, proceed to bend and raise the right leg until the thigh is parallel to the ground, then extend the lower leg up and out. Hold the position briefly, then lower to starting position and perform the next repetition with the left leg. Complete five alternating repetitions with each leg.
ADDUCTORS
& THIGHS
Inside Leg Raises
Lie on your left side, supporting your head in the left hand, with the left leg straight out and the right foot in front of the left thigh. Proceed to raise the left leg up as high as possible. Hold the position briefly, then lower. Perform five repetitions, then lie on your right side for a set with the right leg rising.
GLUTES
Prone Bent-Leg Raises
Lie face down with the left leg bent at a 90-degree angle and the foot flexed. Proceed to raise the bent leg. Hold the position briefly, then lower to starting position. Perform five repetitions, then switch leg positions for a set with the right leg.