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100816 Four Lower body weight only exercises
Squats – simply squat down until your buttocks are close to the floor. Do this without bending over at the start; just keep pushing your buttocks toward the rear, just like you down when you sit down in a chair to eat supper. At the bottom of the squat, your hip joint will be below the top of your knee. This is below parallel. Parallel does not mean your hips and knees are at a ninety degree angle. This is a high squat in every book. Go low and get something out of the exercise.
Calf raises – stand up tall on your toes for high numbers of repetitions. You can do them on stair steps for added emphasis on your calves. Or one foot at a time for added emphasis or balance practice.
Good mornings – just bend over at your waist and then stand up straight for one repetition. Do these for high repetitions to build the endurance into your lower back muscles.
Lower back extension
Lay face down on the floor or on a flat bench. Stretch out with your hands beside each hip; now lift your upper torso up as far as you can while at the same time keeping your feet on the floor on the bench, otherwise you risk damage to your lower back vertebrae.
Hold the position at least a minute. The longer you can hold this position the greater your low back endurance will be and low back endurance staves off low back injury.