Original subtitles

Hi, I'm Mary.

And today we're going to be performing lower body knee-friendly

exercising. So if you have

any knee issues, please be mindful

of whatever your limitations are. But most

of these you can perform without a problem.

All right, we are going to start with our warm-up first.

And so first we're going to inhale

bending at the knees inhale. Bring it all the way

up.

and exhale

inhale up

exhale

inhale up and exhale then

we're going to bring knee to chest bring one

and then the other

seven eight nine and

ten and then

we're gonna bring our feet a little wider than

hip width apart and then we're going to slowly just

hinge from your hips all

the way down.

allowing your hands to just hang

Feeling of stretch in the back of your legs your hamstrings your

calves and maybe release of

your lower back.

And then slowly start to rise.

vertebrae by vertebrae

allowing your head to be the last thing that

rises.

And we're gonna start off today with our standing

fire hydrants. We are going to do 10 repetitions of

each of these exercises. Remember that

you can always have a chair near you if you

feel your balance is off start off by having a chair

or a wall if it's available to you. So first you

want to find your balance on your left leg

and then slowly bring your right knee

out Bend at the oh, yes. You

see. I have a little bit of imbalance there. No worries.

So just bend your knee and then hinge slightly

forward and then bring it out to the side. We're

doing 10 fire hydrants.

two three

four

five

six

seven

eight nine

And ten other side it does help

if you focus your your vision on

one spot, so same thing on the

left side.

Balance on your right bring your left foot off

the floor hinge forward and then

bring it out to side one.

two

three

four

five

six

seven

eight nine and your

last one 10. All right,

we're gonna move to crossbody leg lift.

So you are going to stand about hip width apart

engage your core. And then you're

going to bring your right leg sweep it across your left

and then out to the side this one. Also

if you need a chair find your chair find your

wall. Alright, we'll start off by sweeping our

right leg across your left.

And out to side one.

to

three

four

five

six

seven

eight nine last one

10

Okay, find your balance other side finding

your balance on your right leg sweep

your left leg across and out

to side one.

two three

four

five

six

seven

eight

nine last one 10. All right,

we're gonna move on to a hip bridge.

So for this one, we're going down to the mat.

So you want to come on to your back?

bent knees

bring your heel as close to your bum as you

can engage your core.

Have your head aligned with your spine? So

bring your your chin down?

And we're going to bring our hands to the side and just

bring our hips all the way up taking an

inhale bring your hips all the way up squeeze and

lower.

two

three

four

five

six

seven

eight

nine and last one.

10 our next exercise will be Bridge walkouts.

So we're still bent knees on our

backs. We're going to lift our hips all the

way up and then start to walk your feet

out.

And then walk them in back in.

That'll count as one.

two

three

four

five

six

seven

eight

nine

and last one 10 and lower

your hips down. It's important on that

one to keep your core engaged meaning your

belly button to your spine and try

to keep your glutes engage while

you're walking out.

Now we're going to transition onto hands and

knees so roll yourself up.

Come on to your hands and knees bring your knee.

Hip width apart extend your right leg

out and we're going to do leg lifts.

And then we'll lift inhale up one.

two

three

four

five

six

eight

nine last one 10 bring

it in other side.

extend flex your foot

real adjust yourself if you need to one.

two

three

four

five six

seven

eight

nine last one 10

and I will stand up

coming up.

Coming and standing in Hip width apart.

We're gonna do some good mornings. So we'll bring

your hands behind your ears or behind

your head and we're going to hinge right

from our hips.

right from the hips hinging forward

keeping your knees soft and up nine more

like that.

two three

or

five

six

seven

Eight nine and

our last one 10 that

last one you could think of it as

trying to close the door with your

bum. So that's it. Thank you

for joining me for today's leg workout.