No equipment is necessary for these three moves, from Megan Hoel with Penrose St. Francis:
One-Legged Lunge with a Twist:
Stand on your right foot and bend and lift your left knee off the ground. Twist your torso to the right side and bend your right knee while trying to touch the floor or the outside your right foot with your left hand. Return to standing position and repeat for eight to ten reps; when you are done, switch sides.
Lie on your back with your right knee bent, your right foot flat on the floor, and your left leg straight and in line with the right knee that is bent. Raise your hips off the floor as high as you can. Slowly lower down slightly, and repeat for 10 to 12 reps before switching sides.
One-Legged Wall Squat with Flye:
Stand with your back against the wall; bend your elbows 90 degrees at a shoulder level with your palms facing forward. Bend knees 90 degrees; lift left foot six inches off the floor. As your arms go forward, lift your left foot a little higher. Make sure to keep your left foot off the ground as you perform the flye. Return to starting position, and repeat for 10-15 reps.
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