Lower Body Workout
1. The Squat:
Stand upright with an imperceptible flex in the knees. Hold your hands out to the front to keep the balance. Keeping your upper body straight and the lower abdomen engaged, squat and bring your hips down such that your thighs are parallel to the floor (do not go lower than that). Come up to the initial position. Repeat this twenty to fifty times depending on your capability.
a. Lunges: Stand upright with the legs shoulder width apart. Lunge forward with one leg, bending it till the thigh is parallel to the floor. Come back to the initial position and alternate with each leg for the required number of counts.
b. One-Leg Squat: Stand upright in a natural manner. Extend one leg in front of you and squat down on the other leg. Extend the arms in front to keep the balance. Come up slowly. Perform the squat alternatively with both legs for the required number of counts.
c. Frog Jumps: Squat down with your weight on your toes and with the hips resting on the heels. Move forward in small hops. If you are doing this in the confines of your room, move forward and rearwards. Remember to keep your back as upright as possible. Avoid this exercise if you have a knee problem. You can keep your hands on your waist or in front of your face like a boxer's guard.
d. Duck Walk: Squat down in the same way as for the frog jumps. Move forward in small alternate steps. Keep your knees aligned to the front. This exercise is great for the quadriceps and is less taxing on the knees than a frog jump.