Split squats: One leg forward, one leg back.
Chair squats: Lower into a chair and stand back up.
Benefits:
Builds overall leg strength
Boosts metabolism and hormone function
Improves posture and joint flexibility
3. Lunges
Lunges are great for leg strength, flexibility, and coordination.
How to do a basic lunge:
Step forward with one foot.
Lower your back knee toward the ground.
Keep your front knee directly above your ankle.
Push back to the starting position and switch sides.
You can also do walking lunges across a room for added challenge.
Benefits:
Strengthens quads, hamstrings, and glutes
Improves hip mobility
Builds balance and coordination
Modifications: If lunges feel tough on your knees, shorten the range of motion or hold onto a support.
Exercise “Snacks” for Busy Days
You don’t need a gym or a full workout session. Try breaking these exercises into small “snacks” throughout your day:
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