This is used in Pilates classes. Face down and support yourself on your forearms and knees. Keep your head, neck and back aligned. Now lift your knees off the floor and go onto the toes and balls of your feet. Keep your head, neck and back aligned.
1. Lift your right leg out, toes pointed, until it is 90 degrees with your left leg, which is at the starting position. Bring the right leg back with the foot flexed. This worked out your abdominal muscles mostly, and also back muscles, right leg muscles and right calf. Repeat with the left leg. Do four sets of ten repetitions of each leg.
2. Begin at the same starting position. Lift your right leg, with the knee bent at 90 degrees, so that the knee and hips are on the same level. Lift the right leg two inches (pulse)two times. Repeat with the left leg. Point your foot for the first pulse and flex your foot for the second pulse. This works out the same muscles, including your gluteus minmus and gluteus maximus. Repeat with the left leg. Do four sets of ten repetitions of each leg.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.