Each Week Ben Watson, exercise specialist at the Munson Healthy Weight Center, provides beginner exercises you can do at home.
All that’s needed to perform these exercises is a chair and light weight or soup can.
Inward calf raises.
Calf raise, straight
While performing this exercise, always hold on to a hand railing or chair for support.
Stand on your toes with feet pointed forward.
Lower your heel, then raise back up onto your toes.
Optional to do these on a step with heels hanging off.
Repeat.
- Complete two sets
- Perform 15 times a day
Calf raise, toes in
Same basic exercise as above, but with toes should pointing inward.
Lower your heel below the step, then raise back up onto your toes. Repeat.
- Complete two sets
- Perform 15 times a day
Calf raise, toes out
Same basic exercise as above, but with toes should pointing outward.
Next, lower your heel below the step, then raise back up onto your toes. Repeat.
- Complete two sets
- Perform 15 times a day
Leg Lifts
Standing with arm touching chair, engage core and shift body weight to one leg.
Hinge at hips, one leg rising up.
Once you feel a stretch in the back of the leg, shift hips forward and return to starting position.
Optional: add weight in the hand that’s not touching the chair to add resistance.
Repeat for the opposite leg.
- Complete two sets
- Perform 15 Times a Day
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