Leg Strengthening Exercises For Seniors - Decrease Knee Pain | More Life Health

Leg Strengthening Exercises For Seniors - Decrease Knee Pain | More Life Health
Join me (Mike - Physiotherapist) for this leg strengthening exercise video for seniors to strengthen your whole lower body and decrease knee pain.
For more on how to squat properly, including videos, and more on strengthening the legs, make sure to check out my article here: morelifehealth.com/articles/s...
To purchase a printable version of these exercises? Click here: morelifehealth.com/productpag...
REMEMBER TO WARM UP prior to doing this exercise.
For the warm-up video:
Standing Warm-Up: • Standing Warm-Up Routi...
Improving Leg Strength Video
Intro: 0:00
Warm-Up: 1:01
Seated Mobility: 2:04
Exercise 1 - Squats: 3:07
Exercise 2 - Hip Abductions: 4:05
Exercise 3 - Sit-To-Stands: 4:52
Exercise 4 - Hip Extensions: 5:48
Exercise 5 - Good Mornings: 7:02
Exercise 6 - Calf Raises: 8:05
Exercise 7: Knee Extensions: 8:41
Stretch 1: Hamstring Stretch: 10:08
Stretch 2: Lumbar Extension Stretch: 11:49
Outro: 12:38
If you'd like to SUPPORT More Life Health, you can do so by DONATING here: morelifehealth.com/donate (All donations go to helping more seniors worldwide)
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Do your best and any questions ask below!
- Mike
DISCLAIMER:
More Life Health offers health, fitness and nutritional information and is designed for educational purposes only.
All videos and information are not medical advice. Mike is a licensed Physiotherapist; however, he is not your Physiotherapist and cannot diagnose you over the internet.
You should not rely on this information as a substitute for, nor should it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a Doctor or other healthcare professional. Do not disregard, avoid or delay obtaining medical or health-related advice from your healthcare professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk
You should consult your Doctor or other health care professional before starting a More Life Health program or any other fitness program to determine if it is right for your needs.
Do not start this fitness program if your doctor or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
#morelifehealth #legexercisesforseniors #seniorsfitness

[@lucius10]

Mike is the only trainer who doesn't make me get down on the floor for every exercise. Thanks.

[@elisantonieta]

Found you because my sister in law fell today and it reminded me of the dangers of falling as we age… and it is preventable by strengthening our lower body! Thank you Mike for posting this easy sequence. I sent it to her and she feels she can do it. You will never know the full impact of your video in people’s lives.

[@saraderinger353]

I did this workout with you. My lower back feels better!

[@sherinalim6874]

Thanks Mike appreciate. God bless you. Yes we want more... Tq 🌹

[@damarism.406]

my mom is 85 and fell last night because her legs gave out on her. Fire rescue came and assessed her, thank God no hip fracture, or anything like that. She was fine. I am going to start having her do these exercises

[@beverleypinchbeck6634]

Thankyou. I think these exercises are fabulous & really help strengthen the entire body. Great stuff.

[@wendyhannan2454]

That’s enough to make us think about working out. How many of us oldies fall and break hips and worse. We can still built muscle, and strengthen our lower body to prevent falls. Plus it keeps us out of nursing homes. 😉 I’m all for that. 🙏 Thanks Mike.

[@lindaahzrauhn9554]

This, for 83 year old senior, beginning again to walk, is perfect, and, best “for seniors” I’ve known since 1988, when I, myself, was teaching in retirement homes. Thank You very much.

[@thomasclarke8220]

If you're older like me (70) and are noticing a weakness in your legs this is a great place to start regaining your leg strength. Follow along the best you can and if you stay with it you will soon start to see a difference. I know I did. Don't give up old timers, you can do it.

[@brendagoodwin907]

Well done keep up the good work, I Am doing the same as you.

[@cynandruby]

I'm also 70 and have just found this routine so I will be doing it regularly. Mike is a great tutor.

[@margaretkwan2644]

$ 550”3=7r

[@margaretkwan2644]

4y

[@celedoniobalasbas2844]

0

[@biddyjim2940]

These exercises have been a great help. I really struggled when i first started and could only manage three or four of the standing exercises. I've just gone through the entire video and managed to do everything and keep up with Mike. So, if you find them a bit difficult to start with just keep going and you will get there. Thanks Mike!

[@WalkingDave]

Had shoulder surgery and was limited in my exercise overall. I started to feel weakness in my legs, which I'd never felt before. These exercises help because I feel like they're aimed at strengthening the muscles that I need to strengthen.

[@ShirleyCook-np6zq]

Thank you, Mike!

[@arquata34]

Just come back from a weeks holiday. My knees were so bad as I hadnt done these special exercises, but after this one I'm back on track! Thanks , Mike. You are definitely heaven sent! Jennie

[@patriciamazor4246]

I have back problems and knee replacements… And have been doing these exercises for a couple weeks now and have felt wonderful… My knees were stiffening up and after doing these exercises they feel awesome… I wanna thank you for all the help you’ve given me… Without you I don’t think things would’ve been possible… I will do my exercise faithfully every day and I will keep on doing them… Thank you again

[@MarleenVanBallaer]

Thank you Mike for being the partner everybody needs for doing exercises!

[@MoreLifeHealth]

Great to hear Ruth. And you're more than welcome! 🙂

[@placeholderlastname3418]

I felt positive results after the first time I did your exercises, Michael. Thank you for the work you do; the exercises provide hope that we can improve our aging bodies. Keep sharing your discipline with us- we need you. Thanks again. Danella

[@MoreLifeHealth]

Great to hear Danella. Thanks for sharing! :) and I'm not going anywhere! More to come!😃

[@margaretcallister4064]

Thank you, these excerices are just what I needed, I am 84 and was getting very weak, I feel better just with the 1st session. It will now be part of my daily routine. 😊

[@renaadams8124]

Love this exercise I use it twice a day and have seen a great improvement on lower body, less pain and more movement. Thanks Mike.

[@MoreLifeHealth]

Great to hear Rena! Keep up your good effort!

[@ilsewenzel9424]

This is excellent. I didn't get through all of them because of my arthritis but I will keep trying

[@emilemontiere6128]

Well me again. Another week of doing these exercises 3 times a day. I cannot believe the difference they have made to my everyday life. I am stronger and able to perform everyday jobs a lot easier. My pain and discomfort in legs hips and knees has diminished considerably. Thank you very much.

[@MoreLifeHealth]

Great job Emile! This is amazing to hear!! Keep it all up! 🙂

[@ragdollmommy2]

I been working out with you a week tomorrow! I’m so excited that I can do these! I’m 75 and I want to be flexible. Next month I’ll try the upper body exercises you do. Thanks for choosing ones that a senior can really do!

[@bibinazliadia9569]

^w^d^^

[@leetrec6802]

The way you explain every exercise is amazing. I have only just started but already I am feeling less pain and much stronger. Thank you Mike

[@MoreLifeHealth]

Wonderful! That is great to hear. Keep up the great work Lee.

[@shaunwalker6651]

I'm a Retired Home Health Aide, I thank the physical therapist who taught me how to work with my patients. I'm 67 years old and use these Excerise everyday, and I thank my nurses too that taught us about safety for seniors. Now that I'm a senior citizen I take advantage of my skills. Thanks 😊 so much!!

[@marymcneely9925]

Love 😍 this

[@florencerios7394]

Mike, thank you for your time and helping older persons stay strong. I am 92 and exercise daily.

[@MoreLifeHealth]

My pleasure Florence! Keep up the great work with the exercise!

[@gerikoa3527]

Thank you for helping us seniors get some exercise especially our knees. Will be doing this daily God bless you

[@MoreLifeHealth]

You're so welcome Geri! Good luck with the exercises!

[@lyndaoneill6483]

Thank you for giving us these exercises.its great to do them at home AND no stupid gym gear needed.

[@lilylorentzen4134]

This exercise helps a lot in strenthening my legs and reduce my knee pains. I am doing this for almost a month now and, continue doing it every day. Thank you very much. God bless you.

[@MoreLifeHealth]

Great work Lily! Good to hear!🙂

[@ylancao8151]

You are the most reliable therapist to help the older people as me to keep up my right knee better day by days

[@MoreLifeHealth]

Thank you so much! 🙂

[@suegilbert9839]

Just found you exercises. We are in our mid 70’s and walk a lot but I get patella femoral pain despite orthotics. Have started your daily knee strengthening exercises. Stay tuned! Thank you Mike. 👍🏻

[@MoreLifeHealth]

My pleasure Sue! Best of luck with the knee strengthening exercises! :)

[@juliefarrow4361]

Thank you. At 65 I thought I was quite fit but now as I'm not going to the gym I am sooo stiff. This definitely helps.

[@MoreLifeHealth]

My pleasure Julie. Glad you find the exercises helpful!

[@user-gj3jj5jg2d]

63yrs old here and I think this guy's great, I do a lot of his exercises because I feel it in all the right places but none of his movements are too difficult. Plus, he's very encouraging.

[@patsyfoster8730]

I'm so glad I found you ,,, my balance is terrible, I've had hip surgery, I've fall so easy ,thank you please keep up good work,, also enjoy video on feet excersises .....

[@wendyhannan2454]

Thanks again Mike, for your great exercise’s they are helping me with a long term knee injury. I actually enjoy doing these exercises. There very do-able for my age group. 😊

[@gabymoulson7070]

Thank you for you reply.As I'm self isolating I just follow strengthening exercices

[@double065]

Gaby Moulson I've been out of work and my legs have gotten so weak😱, I'm in my 50's and can't do this heavy stuff thus looks easy

[@pastorlahari3164]

Thank you do much Mike. This has been our (my wife and I)the problem for months and watching you doing the exercise of the lower body has impacted me to do this. Thank you again Paul & Sally PNG

[@cabz12]

Mike, so appreciate your workouts, this particular one is great for my two new knees, ouch! Thanks Mike, and all good things and big blessings to you and yours for this coming year… 👍

[@MoreLifeHealth]

Glad you like them, you are very welcome. Thank you for the blessings, wishing you the same too :)

[@maljones9237]

I'm so glad I found your leg exercises Mike, they are the first set I've been able to stick at and feel like I've had a work-out that finally suits me. I'm just about 79 y.o. going on 21 but the body is letting me down with OA in wrists and R Knee. You are one good egg, and thanks a big bunch.

[@MoreLifeHealth]

Thanks Mal! All the best, and keep up the great effort! :)

[@lindam1227]

Mike I thought I was in great shape for my age “73” until I went on vacation with 4 younger sisters. I tried this video and did well… except my calves are weak and I could not get up and down out of the chair with my arms crossed as many times as required. I’m sticking with this video and pray I improve after less than a week with some walking. If you other suggestions I’m open to any! Thanks

[@user-kj5jf8zq7e]

I’ve been diagnosed with Lateral Hip Pain and I love ALL your leg exercises they are so helpful

[@maryunanue1708]

Yes I'm 82 yrs old with spinal stiniois, I find ur exercise very strengthens, my lower back. thank u so much.

[@JL-tc3pf]

Excellent. In HS and College I was a soccer player and skier but at 77, having had chemo and radiation for cancer, all my muscles are flab by but I find leg muscles to be most important in order to keep balance.

[@lamberramnoor922]

thanks my child

[@lrdaly1101]

Suggest how many times? 78 yo

[@stephenvincent4989]

I wish to send my profound thanks having followed your exercises it’s no exaggeration to state life has more meaning for me once again. They are giving me the necessary greater confidence and better ability to walk, which I was losing to fear of crossing roads and transcending pavement undulations. Thanks once again and although not life changing yet it hopefully will be as I continue with your excellent lower body fitness regime.

[@patricegreene9998]

Thanks very much. These exercises are great and well suited to do indoors. I have noticed the difference after a few times. of doing them. My knees give me trouble but these exercises are giving me confidence and strength. Cheers MIKE!

[@seethap4571]

The best video for elderly like me. Clear and well explained. Bless you.

[@sophialaboch9331]

I just 💘 those exercises. I havent worked out in a while and felt so much better after working out. I sit alot and Im going to start going to the gym. Im 70 yrs young !

[@MoreLifeHealth]

Great work Sophia! 70 years young - many, many, many amazing, fit and healthy years ahead of you! :)

[@ylancao8151]

Thank you so much for following your exercise every day ,my right knee is now improving a lot , I also introduced your teaching exercises to a lot of friends , they all agreed with me your teaching exercises are the best fit for seniors . Thank you so much Mike 👏👍🏻❤️😀

[@MoreLifeHealth]

Thanks Y Lan! 🙂

[@alexadelroy5522]

This video has made all the difference to my leg strength. Thank you!

[@marcosasantiago6677]

Thank you so much - I am 81 years old and feeling great after following your steps.

[@swarnalatha1396]

Thanks a lot for sharing this video.expecting more videos like this

[@irislee4319]

I've been doing your exercises every morning since lockdown and am finding them very beneficial. Iris Lee aged 91.

[@MoreLifeHealth]

Hey Iris :) That's great to hear! Keep up the hard work!

[@imeldageneroso8369]

Thank you for caring the Seniors.

[@sherryb.7332]

I am so glad to have come across your channel. I really appreciate that you actually do the exercise in full vs. saying to do it 3x 30 sec., etc. I will also share with my parents and see if they'll do it too! Thank you again, much love from Las Vegas, NV!

[@reenezeigler1065]

Looks great and great I hope that you’re able to get the stuff done!

[@rosevines]

This is a really helpful video, thanks. One thing I'd like to suggest: always let us know what sort of chair is needed for a workout - with arms, without arms, and so on. It's useful to get set up before the session starts. In the case of this video, I discovered by the end that I didn't need a chair with arms.

[@karenjohnson6723]

I am 73 and had 2 TKRs last year(April and August) Did great with Home Health and 6 weeks of OPT. Kept up with exercises until middle of October then sloughed off. My knees now hurt when getting out of a chair. These exercises look similar to what I was doing. Just making sure that I can do these after knee replacements

[@katylowe3504]

Thank you! Thank you! Thank you! Just what I need as a de-conditioned senior citizen. I will be checking out other videos you may have.

[@shilpakambli6966]

It’s really pleasure to do steps of exercises with you Mike. Great relaxation in knee n leg pain. Thanks a lot .

[@MoreLifeHealth]

My pleasure as always Shilpa!

[@solremolino3000]

Thank you

[@christine3038]

Eased tightness in my hip!Exactly what seniors need! Love it!

[@MoreLifeHealth]

Fantastic to hear Christine! Keep up the great work!

[@janicekinney8220]

Thank you, Mike. I enjoy your videos and the workouts are effective without being overly much. I hope others will go to your website and make a donation so you can continue to help the senior community.

[@MoreLifeHealth]

My pleasure Janice! Glad you enjoy the videos and thank you!

[@wimala8576]

Thank you Mike good luck and god bless you and all the family

[@n.d8001]

Thank you so so much. I left it too long without exercising. Your workout is simple varied and excellent. Thank you so much

[@MoreLifeHealth]

You're welcome!! Never too late to get started and all the best! 🙂

[@starrbeeler629]

The older you get the stiffer you get !! M O V E !!!!! 👍

[@MoreLifeHealth]

Great words Starr! 🙂👌

[@melindaturner3311]

Starr Beeler any advice for helping with the fact that I work and walk all day for 8 hours but if I take a lunch and sit for 30 minutes I am stiff as a board. It’s getting old.

[@marilynp3439]

Wonderfull!! I feel so much better after doing these exercises. I did them a while ago & couldn't find you but I persisted and I am so happy I did. Thank you!

[@shashikalashankar199]

Yes I totally agree with the 70 year young person, I am 83 and half and I find these exercises very helpful. Thanks

[@partysongs5606]

Hello I am not a senior but after trying to rid myself of back knee and leg pain to strengthen back my legs, your workouts are a God send...thank you! I was hit by a drunk driver years ago but the pain still hinders me

[@MoreLifeHealth]

You're very welcome! Sorry to hear about your experience, however great work getting into the workouts, and I wish you all the best!

[@angsemsing4816]

@Therese Cameron More life health matters

[@chrissugg968]

In the Spring I thought old age had set in and I'd be hobbling around for the rest of my life. A few months of your exercises has put a spring back into my step and my life.

[@MoreLifeHealth]

This is great to hear Chris! Keep up the great work!

[@dorothydecesare1607]

@L Congratulations on your improving health. Just keep putting one foot in front of the other, And don’t look back. Will pray for you. 🙏🙏

[@wendyhannan2454]

Mike’s exercises are the very best, he’s very caring. This is a great work out, and very do-able for an oldie like me. Thanks heaps, Mike 😉

[@happisakshappiplace.6588]

I damaged my legs due to an infection. My weight once not an issue now is, These videos has been so helpful in rebulding my leg strength and helping lose weight in a gentle way. It's good not just for seniors but for people with other condittions.

[@matildafaltyn6253]

Tried this for the first time for my hip and feel less stiff already. What a great exercise sequence. Thank you so much.

[@sofiagiannadis166]

Thank you Michel for taking care of the seniors good job sophie

[@karenday9109]

Recovering from recent covid so really appreciated this slower strength leg workout!

[@arickett68]

I’m 76 and go to a senior’s fitness class, run by the City of Toronto, twice a week. It’s called Gentle Fit, but believe me it’s far from ‘gentle’! We do 30 mins of aerobics then a lot of the chair exercises shown here. We use weights, bands and balls. People even come with their walkers and do variations of the exercises, even in the depths of our Canadian winters which can be a challenge!!

[@MoreLifeHealth]

Amazing to hear Angela. Great work! Although I have never experienced anything like a Canadian winter, I can imagine how tough getting out to exercise would be! Keep it all up! 🙂

[@nancybryant4325]

Angela Rickett this sounds a lot like the Silver Sneaker class I go to. I think I’ll use this channel for when I can’t make it to my class.

[@irenakowalsky2498]

Replying

[@irenakowalsky2498]

Rep

[@joycemiko3387]

Great work out for my knees. One week and i can feel the difference,

[@MoreLifeHealth]

Great to hear Joyce! Keep it up and you'll continue to feel the difference!

[@carmelitaeugenio2068]

Thank you so muchhhhh ❤❤❤😊😊😊 sharing this 💖 excercise for seniors like me . I'm going to 75th years old by July 2023 .

[@judywitteman973]

Can’t believe it! I’m feeling better already! Thanks

[@22mdh6]

I found you by accident Mike, so glad I did, now am feeling much better, as I have arthritis and your workouts are helping me so much. Thank you very much, please don't give up on us.

[@MoreLifeHealth]

I'm glad you found me also! :) Great to hear you're feeling better!.. And.... I'm not going to give up on anyone! :)

[@22mdh6]

@@MoreLifeHealth Thank you for your reply saying you won't give up on us, you are a STAR.

[@zippy1234ize]

some of the best exercise for seniors i have seen and well explained, which helps and encorage to stay with it for strength/fexibility/mobility!!! Thanks sooo much!!!!

[@MoreLifeHealth]

Thank you heaps for your comment Sylvia! :)

[@daisybernardo2733]

Big thanks big help for my stiff knees . 👍🏻😊

[@litagatbonton47]

Thanks Mike for this video! They are easy to follow. Great help to seniors like me.

[@nicholassherwood3121]

Hi Mike, THANKS! You videos are great! Easy to follow, with results. I loved my yoga before lockdown, but tricky online. So after a year, nearly, I’m getting back in shape with you - and will continue. Nick

[@MoreLifeHealth]

Hey Nick. You're very welcome! Great to hear you're getting back in shape. Keep it up!

[@louistitus5108]

Loved the simplicity, great morning work wakeup work out 13 minutes

[@sadakrishnankrishnan2902]

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[@sadakrishnankrishnan2902]

Knee excised joint pain sit stool krerotation 1two ten

[@paulwestwood3895]

I found this site whilst shielding and I have been doing these exercises daily and the difference in the strength and flexibility of my legs is quite marked. I am moving better and feeling good when walking. Well done and thank you

[@MoreLifeHealth]

That is great to hear Paul! Keep it all up!

[@angelaanggiansah3670]

Great exercise ! Love to watch thank you Lorraine ❤️

[@colleenallan6169]

Thanks Mike. Have really been feeling my body-age lately and I hate it because my mind is still young and fun 😁 Finally found a good stretch workout that's enjoyable and effective. My daily go-to 👏

[@ushakumarigopinathan7250]

Whol body chair exetrces

[@zenabishop3607]

Love this leg strengthening workout. Started last August to help my knee problems, and found it also eases my sciatica (herniated L4/5) disc! Thank you.

[@MoreLifeHealth]

You're welcome Zena. Glad you have found the workout helpful!

[@suziquestionable2845]

I am in an independant living facility, Grande Avenue Village, in Cochrane, Alberta Our recreation director, Jessica leads us with some of these exercise moves usually 5 times a week. Occasionally, she's not available due to family obligations, and then she provides these exercises by video i our exercise room.

[@annespry7588]

After sitting around at home because of covid then finding the following year I had two types of cancer which really slowed me down my legs are so weak I plan on doing these exercises. Thank you so much

[@revivingmind879]

Pain in the knees has been a common complain amongst the people our age. This video has been helpful as it shows different easy and achievable exercises that our adults can do. It reminds me of how the people our age in reviving mind would share their complains of knee pain and how exercising truly help reduce the pain. Although, using these exercises does not only apply to those with knee pain, everyone in our age can do it in order to prevent knee pain!

[@annehunt6181]

Just what I have been looking for exercise from the chair.Thanks from Anne

[@MoreLifeHealth]

You're welcome Anne! :)

[@yvonnelaurenty6427]

These exercises are marvelous. Will add to my rowing exercises each day. Thank you.

[@MoreLifeHealth]

HI Yvonne, thank you very much for your feedback. I am glad you are enjoying them, keep up the good work. Cheers, Mike.

[@shaunwalker6651]

When I was a Home Health Aide in the 1980 and 1990, retired now my physical therapists taught me how to work with my patients. The physical therapist came twice a week and and work with my patients the other days. I encourage them so they wouldn't fall. I miss my job so much.

[@josiejj8894]

Thank you Mike... have a blessed day!

[@davebrook2482]

I just had double depression surgery an a bulging disc removed I've tried these exercises an found they helped me so much that I will continue every day

[@emilemontiere6128]

Have been doing these excercises for nearly a week and i am noticing a change in my leg and hip strength. Thank you for these.

[@MoreLifeHealth]

Great to hear Emile.. Make sure you keep them up! 🙂

[@saduruddingulamhusen8741]

Thanks

[@rebeccadaguio8009]

My first time to join this exercises thanks a lot.

[@evelynestevez4468]

That gives me encouragement. Thanks! 😊

[@knutsolvang1902]

@@saduruddingulamhusen8741 i

[@kiranwadhva5990]

Super.I am 77 and I could do it .Thanks.

[@aminabhadella1702]

Love the exercises my mind is young now I can keep up with my grand kids and they love it.god bless you.nothing worst than sore legs.thank you so much

[@l.ande.r.7408]

Thanks , I'll do these again tomorrow.

[@MoreLifeHealth]

Great to hear Linda & Ernie R! :)

[@AnnaPilgrim]

Thank you. These exercises are very good and easy to do every day! I enjoyed doing these together with you.

[@MoreLifeHealth]

You're welcome Anna! Great to hear you are having success with them and I enjoyed doing them with you also! :) ! Keep them up all up!

[@jenniebigley3521]

Regular exercise has become like brushing my teeth:) must do so I feel freshened up:) Strong legs to keep me moving. These are ones most all of us can reasonably do. Thank you so much, Mike. You are inspiring 🎉

[@alastairtopham5939]

This is a fantastic exercise program for leg strengthening. Thank you so much Mike!

[@normahjamaludin9015]

Very useful exercise to remain active. Thank you.

[@janpetersen5995]

Thanks for the knee pain exercises. Maybe I can save a trip to the doctor at this scary Covid time. It is great that you do this for all of us.

[@MoreLifeHealth]

You are so welcome Jan! See how you go and keep up the great work.

[@veronicagallo2035]

I GUARANTEE u , stretches and strengthening exercises are more effective than ANYTHING else‼️‼️👍😃👍

[@mariatrejos1551]

THANK YOU FROM THE DEEPEST OF MY HEART.

[@stevee2979]

Excellent early morning exercises for my leg problems.

[@eileenbrock1460]

Thank you, Mike. These are great exercises that I am doing by facetime with my 80-year-old mom. I appreciate you.

[@sikhamaity4483]

I'm 70 years old &the leg exercise has helped me.a.lot.Thank u so much.(. ... From India

[@sangeetawali7455]

Thank you very much. God bless u .very nice exercises.

[@MoreLifeHealth]

You're welcome Sangeeta! Thank you!