For the lunge, hold onto the bar and take a big step back while lowering into the lunge. Alternate your feet with every rep. Again, 15 reps is a good number to shoot for. If you are slightly more advanced, you could try this move with a TRX suspension trainer instead of the smith machine bar.
If your gym doesn’t have a Smith machine, a ballet barre will work beautifully for all these exercises. If you prefer to exercise outside, the back of a park bench or sturdy fence railing may work, too. For the single-leg balance, simply grip the bar, and stand on one leg as long as you can, or until you reach 30 seconds, whichever is sooner. Then switch to the other leg.
Don’t Go It Alone
Regardless of whether or not you were physically active before MS, if you haven’t exercised much since your MS diagnosis, there are many benefits to working with a personal trainer. An experienced, certified trainer can help you:
- Choose the best exercises for your goals and ability level
- Teach you correct form and technique
- Reduce your risk of injury
- Improve your balance and mobility, not just burn calories
- Help you find specialized, “accessible” equipment, and teach you new ways to use mainstream gym equipment
- Cheer you on every step of the way