Strength-building exercises

Keeping your back and head erect, bend at your knees and hips until your thighs are parallel with the ground. Then stand up, pushing through the butt. This works all the muscles below the waist and gives you function movement through the hip, knee and ankle joints. Start with your body weight only; add dumbbells when 12 reps becomes too easy. Do two to four sets.

Step forward and lower the rear knee to the ground so that both knees are at 90 degrees. Keep your head and back erect throughout. This works your single-leg pattern balance. Start with body weight only; add dumbbells when 12 reps becomes easy. Do two to four sets.

Start by hanging on the bar as long as possible to build back and hand strength. Then do assisted pull-ups with a resistance-assist band to lighten your own body-weight load. When you get up to 12 reps, toss the band and use body weight only.

Start by hanging on the bar as long as possible to build back and hand strength. Then do assisted pull-ups with a resistance-assist band to lighten your own body-weight load. When you get up to 12 reps, toss the band and use body weight only.

Starting from a staggered stance with feet wider than shoulder width and one foot 12 inches ahead of the other, hold one dumbbell with two hands, keeping arms straight, and move the weight cross-body from left hip to above the right shoulder. Do six to 12 reps, then do it from right hip to left shoulder.

Starting from a staggered stance with feet wider than shoulder width and one foot 12 inches ahead of the other, hold one dumbbell with two hands, keeping arms straight, and move the weight cross-body from left hip to above the right shoulder. Do six to 12 reps, then do it from right hip to left shoulder.