legs day, every day

your legs work hard. this is a few ideas on how to strengthen your legs to create stability, mobility and build stamina.

​lying on your tummy, head down:

​bend one knee to a square, foot flexed
​pull your heel in towards your bum (aim for the centre of your bum)
​feel your hamstrings tone
release the tension and repeat 30 times to each leg (twice)

bend one knee to a square, foot flexed
​push your heel up towards the sky, lifting your knee and thigh off the floor (aim high)
feel your glutes tone
​lower the knee to the ground and repeat 30 times to each leg (twice)

lying on your side in a very straight line:

​bend your knees to a square (knees up high)
​lift your top thigh up as high as your hip and lower
​repeat 30 times on each side (twice)

​starting with straight legs (side lying position)
place your top foot in front of your bottom leg for support
​lift and lower your bottom leg 30 times (twice on each side)

​standing position, feet hip width apart

​squat!
​do as many squats as you can in 1 minute
​repeat twice

lunge
​step one foot back, bend the front knee
​practice stepping back and up without using your hands
do as many lunges as you can in 1 minute
repeat twice

​tip toe squats
​lift your heels, bend your knees, arms out in front of your for balance and squat!
​​do as many squats as you can in 1 minute
​repeat twice