Lower body strength training regime advice?

purplishblue

I want to start strength training, however I have a shoulder injury and cannot do ANY upper body work So until that is fixed (most likely need surgery, ugh), I'd like to focus on doing lower body. I am female, 5'2, and 135-ish, would like to lose 20lbs and be more muscular/in shape. My questions are:

What are the different lower body strength training exercises I can do, which do not involve holding a weight with each arm? Holding a weight in the center of my body with my left arm should be fine.

Should I also do abs? I've read conflicting advice, some say work out abs just like any other muscle, some say doing lifting in general should work them out enough. Also, what do you think about weighted crunches? A personal trainer taught me this in the past, but I never really seem to hear/see people doing these.

Also, which sounds like a better regime for me: strength train 3 days a week, with 2 days in between of 1/2 hour of HIIT, or 3 days of 1/2 hour of HIIT with 2 days strength training?

purplishblue

*bump*

Anyone?

SLLRunner

I'd ask your doctor to refer you to a physical therapist or trainer specializing in your particular injury. That said, you don't have to use weights for squats and lunges.

purplishblue

I'd ask your doctor to refer you to a physical therapist or trainer specializing in your particular injury. That said, you don't have to use weights for squats and lunges.

I'd rather just find moves I can do that don't use arms much, for example I know basic squats and lunges but looking for maybe more than that? Also stomach exercises?