Thigh Workout

* Note: Be sure to check with your doctor before starting any exercise program.

Using a mop or curtain rod for balance, step with one foot onto a step stool (figure A), fully extending the leg as you pull up onto the step, then come down into a lunge with the other foot. Keep all of your weight above the step. Exhale as you pull up and inhale on the way down.

This is an isometric exercise that helps tone the outer thighs. Loop one end of a bicycle inner tube around one foot and step on the other end of the tube with the other foot (figure B). Extend leg fully out to the side and lock the knee into position. Hold for a count of five. Pull leg in and repeat. Exhale as you extend your leg, and inhale when you relax it.

This works the back of the thighs. Again, step with one foot on one end of the inner tube and slip the other end around the ankle of the other foot. Standing straight and holding the back of a chair or a mop handle for support, pull your foot upward toward your bottom, squeezing the muscle in the back of your leg (figure C). Exhale on the way up and inhale on the way down. The shorter you make the inner tube, the more difficult the exercise.

With one end of inner tube around the instep of the back foot, and the front foot stepping on the other end (figure D), fully extend your back leg behind you. Squeeze your buttocks tight and hold for a second or two, then relax your leg and repeat.

For each exercise, start with 10 repetitions for each leg, then move up to 15 with the ultimate goal of 25.