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BellaOnline's Exercise Editor

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Lower Body Exercises in Encyclopedia


Over my time as Exercise Editor I have been collecting instructions for exercises I have used in my articles. I am now releasing these exercises as articles and also entered into the category, Exercise Encyclopedia. The first batch of exercises is for the lower body. With this handy encyclopedia you can look up how to perform your exercises any time.

Straight Leg Raises
Lie on your back, knees bent, feet flat on the floor.
Engage your abdominal muscles and extend your left leg straight.
Lift the extended leg 6-12 inches off the floor, pause and gradually lower to the floor.
Do 10 lifts then switch legs and repeat.

Squat
This is one of the most popular and well used exercises for the lower body. It involves almost all of the lower body muscles. There are numerous ways to do squats. Here is the most common form.
Stand tall, spine straight, feet shoulder width apart.
Let your arms hang loosely at your sides with a 3-5 lb. dumbbell in each hand.
Begin bending your knees and lowering your body. Keeps your back straight, leaning forward slightly as though you were going to sit down into a chair.
Go down as low as comfortable watching to make sure your knees do not go past the toes.
Rise back to the start. Repeat 10 times, then rest briefly and do another set of ten.

Lunge
This is another popular exercise used in lower body workouts. There are many forms of lunges; this is the most common version.
Stand tall, spine straight, feet hip width apart. Let your arms hang on either side of your body with a 3-5 lb. dumbbell in each hand.
Take a step forward with one foot, bend the knee and lower your body.
The knee on the back leg should be almost touching the floor.
Push yourself up and back to starting position.
Repeat 10 times on each side, then rest briefly and do another set of ten.

Table Pose Leg Lift Series
In the following group of exercises each begins in a table pose position. Table pose is on your hands and knees; the hands are shoulder width apart and directly under shoulders; knees are hip width apart directly under hips. You can wear ankle weights to increase the intensity.

Cat Pose Lift
Extend your right leg straight out behind you, keeping the spine long, and your face towards the floor.
Touch the floor with your right toes then bring the leg back up, straight out behind you.
Draw your right knee in towards your chest and dip your head down to meet it, then return the leg straight out behind you.
Repeat 10 times on each side, then rest briefly and do another set of ten.

Bent Knee Press
Extend your right leg straight out behind you, keeping the spine long, and your face towards the floor.
Bend your knee and flex your foot.
Press your foot up towards the ceiling and back to start, keeping the knee bent.
Repeat 10 times on each side, then rest briefly and do another set of ten.

Bent Knee Lift
From the hands and knees position take your right leg with the knee bent and lift it out to the side.
Try to bring your knee even with your hip.
Return your knee to the floor and continue.
Repeat 10 times on each side, then rest briefly and do another set of ten.

Gate Pose Leg Lift Series
The exercises in the Gate Pose Series begin in a Gate Pose. Start on your knees, arms at your
sides. Take your right leg out to the right, toes facing forward and touching the floor. Lean to the
left placing your left hand on the floor directly under your shoulder and your right hand on your
waist. You can wear ankle weights to increase the intensity.

Side Gate Leg Lift
Lift your right leg until it is even with your hip then lower it back to the floor.
Lift and lower 10 times on each side, then rest briefly and do another set of ten.

Back Gate Leg Lift
Lift your right leg until it is even with your hip.
Bend your knee taking your foot back towards your butt.
Repeat 10 times on each side, then rest briefly and do another set of ten.

Always consult with a medical professional before starting any new exercise.
Be happy, be healthy.


Click here to purchase my new
E-BOOK: Gentle Exercises for Everyone


Click here to purchase my Award Winning EBOOK: Exercise Basics
Learn all you need to know to start a healthy and safe workout.



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Content copyright © 2015 by Terri Johansen. All rights reserved.
This content was written by Terri Johansen. If you wish to use this content in any manner, you need written permission. Contact Terri Johansen for details.

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