Day 27: Chair single-leg squats
This quick exercise challenges your quadriceps, the gluteal muscles, and works on your balance. If you use a chair with wheels, consider bracing the chair against a wall or against your desk.
Step 1: Sit in chair.
Step 2: Keeping your back straight, lift your right leg so it is slightly off the floor.
Step 3: Put your hands straight out in front of you.
Step 4: Inhale deeply, then exhale.
Step 5: Stand, keeping your leg off the floor and squeezing your buttocks (gluteal) muscles.
Step 6: Return to sitting position.
Step 7: Repeat 10 times, lifting and lowering your body at the same speed.
Step 8: Switch legs.
Do three sets of 10 squats for each leg.
To keep your balance, you can let the toe of your lifted foot touch the ground, as long as you don't put your weight on it.
About the author:
Cindy Whitmarsh is a 17-year veteran fitness professional. She has a bachelor's degree in corporate and community fitness/nutrition from North Dakota State University, and she holds credentials of ACE Certified Fitness Instructor, ACE Certified Lifestyle and Weight management, and NASN Licensed Sports Nutritionist. She has appeared in multiple infomercials, ExerciseTV features, and various news and fitness segments, is the author of "101 Ways to Workout with Weights" as well as two ultrafit cookbooks, and is a nutrition/fitness consultant to many athletes including San Diego Charger football players, San Diego Charger girls, and professional baseball players. For more information, visit her Web site.
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