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Off the Wall Fitness
Your Home is All the
Support You Need! By Charlene Torkelson
Support You Need!
BACK:
Face the wall, placing both palms at shoulder level. With your feet together about a foot from the wall, begin with the right leg. Lift the leg back for 10 lifts. Try to keep your body upright and balanced over your supporting foot. The lifting leg does not have to rise very high to feel the muscles in your buttocks working. Work to keep your lifting leg straight and your buttocks squeezing. Now support your body with your right leg, and lift the left. Both legs should lift the same number of times. So if you do 20 on one leg, do 20 on the other. 
SIDE:
Standing with your right side to the wall, raise your right arm to shoulder level. To maintain a good balance, stand about a foot from the wall and support yourself with the right forearm resting elbow to finger tips along the wall. The left arm can remain at your side, or if you feel the need for more balance, hold it out to the side. Now lift the left leg to the side 10 times. Make sure the top of the foot, knee and hip are facing forward and not up to the ceiling. Now reverse. Turn your left side to the wall and with the left arm resting on the wall, lift the right leg. 
FRONT:
With your back toward the wall, stand about a foot from the wall placing the palms of your hands on the wall for balance. Your hands will be level with your hips and thighs so as not to feel discomfort in your shoulders and arms. The hands on the wall give light support and are not holding up your body weight. Keeping your body balanced and upright over the supporting leg, alternate liftng your right and left legs to the front. Remember: Lift each leg the same number of times. If your supporting leg begins to feel tired, flex slightly into the knee for more support. 
