Exercise 1 – Ankles

1. Lie on your back.
2. Bend your ankle to move your foot up and down. Do 1 foot at a time.
3. Repeat at least 10 times for both feet.

You can also do this exercise sitting in a chair.

Exercise 2 – Thighs and backside

1. Lie on your back.
2. Squeeze your backside (buttocks) together.
3. Hold for a count of 5. Don’t forget to breathe.​
   
4. Repeat at least 10 times.

Exercise 3 – Thighs and hips

1. Lie on your back.
2. Bend your knee by sliding your heel along the bed toward your backside.
3. Make sure your knee faces the ceiling.
4. Hold for a count of 3 to 5.
5. Slowly straighten your knee by sliding your foot back to the starting position.
6. Repeat at least 5 times.

Exercise 4 – Legs and hips

1. Lie on your back
2. Slide 1 leg out to the side. Keep your knee straight and toes pointed to the ceiling while you slide your leg. Don’t slide your leg out more than in the picture.
3. Hold for a count of 3 to 5.
4. Slide your leg back so it’s in line with your belly button.
5. Repeat at least 5 times.

Exercise 5 – Front thighs

1. Place a firm, rolled up towel under one of your knees.
2. Straighten your other leg and lift your foot off the bed.
3. Hold for a count of 3 to 5.
4. Slowly lower your foot.
5. Repeat at least 5 times.

Exercise 6 – Stomach muscles

1. Lie on your back.
2. Bend both knees and keep your feet flat.
3. Tighten your lower stomach muscles by pulling your belly button towards your spine. Breathe normally while holding for a count of 3 to 5.
4. Relax and repeat at least 5 times.

Exercise 1 – Front thighs

1. Sit on a sturdy chair.
2. Lift 1 foot and straighten your knee.
3. Hold for a count of 3 to 5.
4. Slowly lower your foot to the floor.
5. Repeat at least 5 times.

Exercise 2 – Legs

1. Sit on a sturdy chair with your feet flat on the floor.
2. Slowly slide your foot back as far as you can.
3. Hold for a count of 3 to 5.
4. Slowly slide your foot back to the starting position.
5. Repeat at least 5 times.

Exercise 3 – Arms and shoulders

1. Sit on a sturdy chair with your feet flat on the floor.
2. Push up with both arms to lift yourself a few inches off the seat.
3. Hold for a count of 3 to 5.
4. Slowly lower yourself onto the chair.
5. Repeat at least 5 times.

Exercise 1 – Legs and hips

1. Hold on to a table or counter for support.
2. Slowly move 1 leg out to the side and then back. Keep your leg straight at all times and your toes pointing forward.
3. Repeat at least 5 times.

Exercise 2 – Legs and hips

1. Hold on to a table or counter for support.
2. Keeping your back and legs straight, slowly move 1 leg behind you. Keep your leg straight and don’t lean forward.
3. Repeat at least 5 times.

Exercise 3 – Knee lift

1. Hold on to a table or counter for support.
2. Lift your knee, like you’re going up a stair.
3. Hold for a count of 3 to 5.
4. Slowly lower your foot to the floor.
5. Repeat at least 5 times.

Exercise 4 – Back thighs

1. Hold on to a table or counter for support.
2. Keeping your back and legs straight, bend 1 knee by lifting your heel towards your backside. Don’t move your thigh forward.
3. Hold for a count of 3 to 5.
4. Slowly lower your foot to the floor.
5. Repeat at least 5 times.

Exercise 5 – Front thighs and backside

1. Hold on to a table or counter for support.
2. Stand with your legs shoulder-width apart and your toes pointed forward.
3. Keeping your weight on your heels, slowly bend your knees. Keep your heels on the floor and your knees apart. Make sure you don’t bend forward at the waist and that your knees aren’t in front of your toes.
4. Hold for a count of 3 to 5.
5. Slowly return to your starting position.
6. Repeat at least 5 times.​