WHEELS OF FURTUNE!

LOWER-BODY WORKOUT

Dumbbells and barbells allow you to train inside or outside since they're portable, but you can't very well throw a cable contraption into your car to go work out in the park. And quite a few leg exercises are cable-driven. The answer? Ankle weights. These strap-on devices provide a solid extra jolt to standard exercises. Pick up a pair and get into 'em!

GLUTES & HAMSTRINGS
Pelvic Lifts
Lie on your back with hands palms down at sides, knees bent and feet flatl. Proceed to lift your pelvis until the thighs are aligned with the upper body. Hold the position briefly, squeezing buttocks together, then lower to the floor. Perform five repetitions.

HIPS, KNEES & THIGHS
Balance Squats
Stand facing a chest-high object, with a bench or other raised surface a few feet behind you. Hold the object in front and place your right foot on the bench behind you. Proceed to squat down until the left thigh is almost parallel to the ground. Hold the position briefly, then rise. Perform five repetitions, then switch leg positions for another set.

ABDUCTORS & GLUTES
Lateral Leg Raises
Stand adjacent to a stationary object on your left, and grasp it with the left hand for support. Beginning with legs together, proceed to raise the right leg out to the side as high as possible. Hold the position briefly, then lower. Perform five repetitions, then switch arm and leg positions for another set.

THIGHS & HAMSTRINGS
Front Lunges
Stand with hands at sides and feet together. Proceed to step forward with the left leg, lowering until the thigh is almost parallel to the ground. Hold the position briefly, then push back to starting position. Perform the next repetition with the right leg, and complete five alternating repetitions with each leg.

HIPS & THIGHS
Bent-Leg Extensions
Stand adjacent to a stationary object on your left, and grasp it with the left hand for support. Beginning with legs together, proceed to bend and raise the right leg until the thigh is parallel to the floor, then extend the lower leg up and out. Hold the position briefly, then lower to starting position and perform the next repetition with the left leg. Complete five alternating repetitions with each leg.

ADDUCTORS & THIGHS
Inside Leg Raises
Lie on your left side, supporting your head in the left hand, with the left leg straight out and the right foot in front of the left thigh. Proceed to raise the left leg up as high as possible. Hold the position briefly, then lower. Perform five repetitions, then lie your right side for a set with the right leg rising.

GLUTES
Prone Bent-Leg Raises
Lie face down with the left leg bent at a 90-degree angle and the foot flexed. Proceed to raise the bent leg. Hold the position briefly, then lower to starting position. Perform five repetitions, then switch leg positions for a set with the right leg.