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The Be Well Bulletin

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Spring 2019

Put a spring in your step banner

As the weather starts to warm, it’s the perfect time to start strengthening your legs for all of the outdoor activities you'll want to enjoy with your friends and family! Practice the leg exercises below to strengthen your thighs and calves. The best part? You can do them whenever and wherever you are seated.



Exercise 1: Toe Taps to Build up Lower Leg Muscles

  1. Sit in a chair that is free from any obstacles, feet placed flat on the floor and hands on your thighs.
  2. Keeping your heels on the ground, raise your toes up to the ceiling then back down to the ground.
  3. Repeat 20 times.



Exercise 1: Toe Taps Repeat 20 Times



Exercise 2: Heel Raises to Build up Calf Muscles

  1. Start in the same position as Exercise 1.
  2. Keeping your toes on the ground, raise your heels up as if you would to stand on your toes.
  3. Repeat 20 times.

Exercise 2: Heel Raises Repeat 20 Times



Exercise 3: Knee Raises to Build up Thigh Muscles

  1. Start seated in the chair, but place your hands on the arm rests or side of the chair.
  2. Raise your right leg while your knee remains bent. Your foot should be about 4-6 inches off the ground.
  3. Hold that position for at least 3 seconds before slowly lowering your leg back down.
  4. Repeat 10 times, then switch to the other leg.



Exercise 3: Knee Raises Hold for three seconds