Thanks for joining this class focused on essential lower body exercises to build strength, improve balance, and boost confidence in your movement.

1. Bodyweight Squats for Strength and Balance

Squats target your glutes and hamstrings, helping build lower body strength and reduce fall risk. Start by using a chair for support. Progress from shallow squats to deeper ones, and work up to 10 squats per day without assistance. Eventually, you can add weights on your shoulders to increase the challenge.

2. Deadlifts for Posterior Chain Health

Deadlifts strengthen your entire backside—from shoulders to heels—and energize your core. Begin without weights, focusing on proper form: a flat back, soft knees, and hinging at the hips. This move supports posture, back health, and daily activities like lifting.

3. Sit Stands and Kneel-Ups for Daily Function

Sit stands mimic the everyday action of rising from a chair, and kneel-ups build the strength to get up from the floor. Both improve mobility and independence. Practice 5–10 repetitions daily or a few times a week, using support as needed and progressing gradually.

4. Jumping to Boost Bone Density

Jumping—even lightly—stimulates bone growth. Start by lifting your heels or doing mini jumps. Aim for 50 jumps per day, split up throughout the day. Land firmly to send the right signal to your bones, but always stay within your comfort level and ability.

5. Progress at Your Own Pace

You don’t need to do all exercises at once. Spread them throughout the day to stay active without feeling overwhelmed. Use a chair or other support if needed, and focus on improving gradually over time.

And remember: Always consult with your healthcare provider before beginning a new exercise program.