Standing Leg Lift

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Single Leg Balance

Standing exercises work all the leg and hip muscles simultaneously and often involve balance training too! Today's single leg balance starts in a mini squat with weight on the left leg/foot. Make a tiny tuck with the left side of your pelvis (think of tucking your sit bone toward the back of your thigh). Stretch your right leg in front of you and place right foot lightly on the floor. Stay planted on your left foot and lightly draw a semi circle on the floor with your right leg/foot. The key here is keeping your weight on the left while you gesture on the right. Try 6-10 repetitions and switch sides. Then repeat the sequence two more times. If there is any strain in your legs or back, take a break, do a few squatting motions, and try again.
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Desk Jockey Core Exercise

Here's an easy way to incorporate exercise into your busy day and long hours sitting at your desk. Targeting buttocks and legs, this exercise is also key for a strong core and support for your lower back. Sit at the edge of your chair with legs about hip distance apart. Lean slightly forward as you plant your heels firmly on the floor and rise from the chair a few inches. Lower back down with control and open your legs wider apart. Repeat the lean, heel press and rise. Either alternate between these two positions or choose one and repeat several times. Try 20 reps, moving slowly and deliberately without using momentum. Repeat 2 or 3 times if legs and hips feel strong. Front of thighs, buttocks and calves are working as you move and if you feel your lower back getting into the mix, try squeezing your buttocks gently so they work more and your back works less.
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