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Fit & Flexible lower body - November 17

As with all exercise programs and when using exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. If you engage in this video or exercise program, you agree that you do so at your own risk, you are voluntarily participating in these activities, and you assume all risk of injury to yourself. Lower body session. No weights are needed for this session but you will want to have a chair for balance. List of warm ups, lower body exercises and core work listed below: Warm ups: 1. Marching 2. Ankle circles in both directions and then point/flex (do each side) 3. Hip openers: up-out-in-down (do each side) Lower body exercises: 1. Lying on the floor on your side with knees bent, hips and knees stacked and head, hips and heels in line. Stretch out the top leg and let it hover straight above the floor then lift it up 5 times, bring top leg forward 5 times, bring top leg back 5 times and then bicycle 5 times (do other side) 2. Pulse squat with feet hip width apart. Hands on hips. Weight in heels 3. Curtsey lunge with side crunch. Use a chair for balance 4. Side to side lunge 5. Reverse lunge into knee lift. Use a chair for balance 6. Swinging bridge Core exercises: 1. Single toe taps. Bring hands under low back for support 2. Cocoons (head can lift or stay down) 3. Alternate straight leg touch 4. Bear plank