12 minutes · Standing · Moderate

Legs and balance

Strong legs, steady feet. The weekly plan brings it in from week three.

Have within reach

• A sturdy chair
• A clear stretch of wall

The running order

Each movement starts with a few seconds to get into position, and a new round starts with a breather. The twelve minutes include both. The times are for the first weeks of the plan; later weeks hold some movements a little longer.

Two rounds of

1. 

   one minute

   Standing knee lifts

   Stand behind the chair and hold its back. Lift one knee towards your waist, lower, then the other.

2. 

   50 seconds, changing sides halfway

   Side leg lift

   Stand behind the chair and hold its back. Lift one leg a little out to the side, toes forward, and lower it slowly.

3. 

   one minute

   Heel raises

   Stand behind the chair and hold its back. Rise onto your toes slowly, lower slowly.

4. 

   45 seconds, changing sides halfway

   Single leg stand

   Stand by the chair and lift one foot just off the floor, standing knee soft. Hold as long as feels steady, then lower and lift again until it is time to swap.

To finish

1. 

   45 seconds, changing sides halfway

   Calf stretch

   Hands on the wall, one foot back, heel down, back leg straight. Hold, then swap.

2. 

   a minute and a half

   Slow breathing

   In through the nose for four, out through the mouth for six. Never hold your breath.

To keep a copy

Print this page from your browser: the pictures, menus and buttons are left off, so the running order fits on a sheet.

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.

All nineteen routines