►
From YouTube: Exercise Buddy | Lower Body
Description
In this episode of Exercise Buddy Hope Powers takes us through a seated routine for the lower body.
A
Hi
and
welcome
to
exercise
buddy,
the
seated
exercise
show
designed
to
help
you
improve
your
strength
and
flexibility,
I'm
hope
hours
with
arlington
county's
health,
smart
program
for
this
session.
You'll
need
a
chair
with
a
firm
back
support
and
stable
legs.
Standard
kitchen
or
dining
room
chair
should
work
well,
ideally
without
arms,
but
arms
will
be
okay.
A
Anything
feels
too
fast
or
too
slow.
Please
just
simply
adjust
your
movements
to
achieve
the
level.
That's
right
for
you
for
this
class.
If
you
choose
will
be
using
an
exercise
ball,
you
can
get
these
exercise
balls
in
any
kids
store
and
a
rubber
band.
If
you
choose
to
this
is
a
107
rubber
band
and
you
can
get
it
at
any
office.
A
Supply
store,
let's
start
out
without
the
ball
and
without
the
rubber
band,
and
take
a
big
arm
circle
up
and
bring
it
down
come
forward
and
reach
up
and
lift
up
again
and
down
embryo
floor
work
and
open
your
arms.
Let's
do
that
one
more
time
reach
down
forward
open,
bring
our
arms
behind,
let's
stretch
out
our
right
leg
and
bring
it
back
stretch
out
our
left
leg
and
bring
it
back
now,
we'll
start
by
lifting
our
right
leg
and
extending
it
out
and
bringing
it
in.
A
If
you
choose
to,
you
may
put
this
heavy-duty
rubber
band
on
your
ankle
like
this
or
not
d
is
going
to
demonstrate
it
without
using
and
I'll
demonstrate
it
with
using.
This
is
much
more
advanced,
so
this
may
be
for
later
on.
When
you
get
stronger,
let's
lift
our
right
leg
kick
out
and
back
and
bring
it
back
to
the
beginning
stretch
and
come
together,
keep
going
for
just
a
few
more,
and
you
should
really
feel
your
thigh
muscle,
almost
getting
warm
and
hot.
A
And
bring
it
out
and
back
extend
as
much
as
you
can
bring
it
in
few
more
of
these,
so
that
we
really
feel
the
thighs
even
out
in
intensity,
good
job
reposition
ourselves
cross
our
leg
over
as
though
you're
just
going
to
cross
your
leg
and
relax,
but
we're
not
going
to
relax.
Yet,
let's
open
and
close
open,
these
muscles
will
call
your
quadriceps.
There
are
four
of
them
and
when
we
open
out
here,
we
take
the
longest
one
and
we
really
work
it
as
hard
as
we
can.
A
The
goal
is
not
to
hurt
your
knee.
So
if
you
find
your
knee
dropping,
take
the
rubber
band
off
if
it's
on
or
if
it's
too
much
for
you
to
do,
go
back
to
our
first
movement
while
we're
showing
this
second
movement.
Let's
do
one
more
and
put
it
down
good
job
reposition
our
bodies
after
each
one,
because
when
we're
in
a
chair,
we
might
fall
back,
bring
the
second
leg
across
and
kick
it
out
and
back
again.
A
And
one
more
good,
hopefully
you're,
even
if
you
have
a
ball,
please
get
it.
If
you
don't
have
a
ball,
a
pillow
or
a
rolled
up
towel
will
work
almost
as
well.
So
don't
worry
if
you
don't
have
a
ball,
bring
the
ball
between
our
knees
and
let's
squeeze
our
knees
together
and
open
them
and
relax.
Don't
bring
it
so
far
in
that
you're
nice
that
you
drop
the
ball
or
the
towel,
keep
squeezing
the
inner
thighs
squeeze
and
release
again
keep
going
sit
up,
nice
and
tall
having
fun.
These
are
inner
thigh
muscles.
A
A
Keep
strengthening
resisting
you'll,
know
you're,
resisting
if
your
arms
start
to
feel
it
a
little
bit
too.
You
can
fake
it,
but
you
don't
want
to
this
will
help
you
walk
better,
be
stronger
and
move
better
one
more
hold
it
in
resist,
resist
resist
and
let
it
go.
Let's
put
the
ball
down
for
this
next
exercise
and
let's
take
off
our
rubber
band.
If
we
have
it
on
going
back
to
the
front
of
the
leg,
extend
it
in
front
sit
on
the
edge
of
your
mat
or
your
chair.
A
If
you
would
please
squeeze
your
tummy
tight,
hold
yourself,
nice
and
upright
and
lift
and
down,
and
raise
your
body
and
lift
that
leg
almost
evenly
with
the
other
leg
or
maybe
even
a
little
bit
higher.
So
it's
thigh
muscle,
the
front
of
the
thigh
is
working
again.
My
promise
we'll
work
the
backs
of
the
thighs
in
just
a
few
moments.
A
Now,
let's
hold
this
one
up
and
hold
hold
sit
up
taller
and
hold
it
really
pull
it
back
flex.
Your
foot
as
much
as
you
can
bring
it
down
shake
it
out
a
little
bit
you
need
to.
Please
take
the
other
leg
and
lift
and
come
down,
extend
it
and
race.
Release
resist
come
on
down.
You've
got
several
more
to
do.
Keep
strengthening
the
thigh
muscle
two
more
please
and
on
this
last
one
hold
it
up,
hold
it
hold
it
hold
it
hold
it
and
bring
it
down
shake
it
out.
A
A
A
We
can
get
the
more
you'll
see
improvements,
better,
your
bone
density
will
be
and
the
more
you'll
be
able
to
move
well
hold
it
up,
lift
lift,
lift
good
job,
excellent.
Let's
change
sides
so
lean
over,
let
opposite
hand
on
the
wall
on
the
chair
and
lift
and
down
and
lift
and
up
and
reach
up,
keep
moving
it.
It's
a
little
bit
hard
in
this
position
and
lift
and
lift
and
hold
it
up
and
down
good
job.
A
If
you
would
stand
up
behind
your
chair,
if
you're
not
comfortable
standing
behind
the
chair,
I'll
have
one
more
option
for
you.
You
have
two
options.
You
can
pick
up
the
ball
and
put
it
behind
your
leg
or
you
may
do
it
without
I'm.
Going
to
do
the
first
leg
without
and
the
second
leg,
with
let's
flex
our
heel
and
bring
your
leg
back
and
back
in
and
back
and
a
little
hard
to
keep
it
there.
A
A
One
will
hold
it
up
here
now
from
this
position,
lift
and
come
together,
lift
so
suddenly
we're
working
that
hip
muscle.
Once
again,
we
haven't
done
much
of
anything
other
than
change
the
position
of
the
lift.
If
this
lift
is
too
challenging
for
you,
you
have
several
options.
You
can
drop
your
body
a
little
bit
lower
and
that'll
ease
some
of
the
strain
on
your
back
or
you
may
lift
your
legs
halfway
up
and
that
will
also
alleviate
it.
A
Try
to
keep
the
knee
and
ankle
all
in
one
line,
so
not
opening
here,
but
opening
there,
alright
how's
that
leg
feeling
we're
ready
for
the
second
side.
Let
me
turn
around
this
way
and
for
this
side,
I'm
going
to
use
the
ball,
you
may
use
the
ball
or
choose
not
to
use
it
again.
Rolled
up.
Towel
works.
A
That
lift
back
and
forward
back
back
forward
again
lifting
if
you're
using
a
towel
or
a
ball
behind
you
you'll
notice
that
it's
a
little
bit
more
intense
when
you
use
the
ball
means
you
can't
take
it
at
all.
A
couple:
more
lift
back,
lift
back
and
lift
and
back
alright,
let's
come
in
and
open
open,
open.
A
Open
keep
lifting
try
not
to
lean
over
on
your
side,
because
once
you
lean
over
on
your
side,
you're,
not
working
that
hit
muscle
you're
going
you
got
a
few
more
in
you,
I
know
you
do
I
know
you
do
just
one
more
hold
it
up:
good
job,
that's
excellent!
We're
going
to
go
back
to
the
first
side!
I'm
going
to
stay
here,
bring
our
leg
back.
Let's
all
lean
over
onto
that
chair.
So
this
chair
is
pretty
low.
Your
chair
may
be
higher
and
it
doesn't
really
matter
we're
going
to
come
here.
A
Flex,
our
heel
and
push
push
push,
push,
push
push
push
now,
bring
it
in
Kat
tilt
and
stretch
out
bring
it
in
cat
to
an
extend.
Please
bring
it
in
and
stretch
again
and
extend
in
stretch
and
in
and
stretch
one
more
time
in
and
stretch,
let's
bring
that
leg
down
here
and
then
back
stand-up
kind
of
wiggle
it
out.
Just
in
case
you
need
to
come
back
down,
bend
the
other
knee
and
pulse
two
three
four
five
keep
going.
A
Now
come
in
and
stretch
in
and
extend
and
in
together,
bring
it
out
and
keep
going
in
and
extend
in
and
extend.
We
get
to
use
the
whole
body
when
we
do
this,
so
we're
using
our
core
muscles
we're
using
our
thigh
muscles
in
the
front
thigh
muscles
in
the
back
couple
more
last
one.
Please
come
back
in
round
yourself
out
and
stand
up
nice
and
straight
all
right.
Take
a
nice
deep
breath.
Little
breather
for
a
moment
lean
slightly
over.
A
Let's
hold
it
up
and
pulse
it,
two
three:
four:
five:
six:
seven,
eight,
nine
and
ten:
let's
bring
it
in,
let's
balance
on
the
other
side
and
lift
out
and
it
and
again
out
get
going,
you
can
do
it.
Second
side
is
always
harder
on
the
first
side.
Doesn't
matter
which
side
you
start
with
your
tired
and
the
second
side
is
working
harder
just
to
do
the
same
amount
of
work
so
keep
it
up.
A
A
A
This
is
the
easy
one
now
to
continue
working.
Those
calf
muscles
will
lift
and
calm
down
and
lift
and
come
down
now,
if
it's
too
much
for
you
to
sit
there
and
lift
and
come
down,
you
may
raise
your
legs
like
this
and
come
back
down
that
works
just
as
well
and
down
and
lift
and
down
and
reach
up
bring
it
down,
reach,
bring
it
down
up
and
down
and
lift
and
down.
Now,
let's
go
up
and
pulse
it,
two
three,
four:
five:
six:
seven,
eight,
nine
and
ten
all
right.
A
Let's
all
sit
down
again,
if
you
weren't
already
seated
for
that
one,
let's
sit
there.
Let's
work
the
Front's
of
the
lower
legs,
ladies
in
particular,
who
wear
heels,
tend
not
to
strengthen
this
part,
and
it's
always
stretched.
So,
let's
tab
tap
our
toes
tap
tap,
tap,
tap,
tap
real
emphatic,
lift
on
the
tab
up
up
up
up
up
up.
Do
you
see
the
bottom
of
my
shoe?
I
want
to
see
the
bottom
of
yours
keep
lifting
and
change.
A
A
Good
now,
let's
bring
it
in
and
open
in
that
open,
we're
strengthening
these
smaller
muscles
in
the
front
of
the
lower
leg,
we're
sitting
up
nice
and
tall,
we
never
lose
our
posture
as
much
as
we
can
again
now
out
in
on
the
other
side,
app
in
great
job
keep
smiling
almost
at
the
end
of
our
work
out.
I
promise
you
that
keep
going
out
in
out
in
out
in
out
and
all
right,
one
more
reach
up
and
down
reach
forward
and
open
one
more
time
and
lift
up
and
down
and
forward
and
open.
A
Let's
stretch
our
leg
and
reach,
bring
it
back,
let's
stretch
our
other
leg
and
reach.
Alright,
let's
sit
up
arms
up
and
down
one
more
time
great
job.
Thanks
for
joining
me
on
exercise.
Buddy
we'll
see
you
next
time
and
if
you
can't
wait
until
then,
you
can
watch
us
on
the
arlington
county
website
at
arlington,
VA,
dot,
us
and
type
in
the
words
exercise.
Buddy
in
the
search
box.
See
you
next
time.