FROG
Lie on your back and raise your legs straight up. Put your heels near and move away the fingertips. Slowly bend your knees and then by tensing the muscles, straighten them. Do 3 sets with 10 repetitions. Between the sets, you can take a minute break.
SCISSORS
Lie on the back and keep the hands on the ground. Raise your feet 30cm high and cross them 10 times by making scissors movements. Move each leg up and down 10 times and don’t make a pause. Do 3 sets and make sure not to touch the floor with your feet.
LUNGE
Keep your body straight and spread the legs at shoulder width. Step aside with the left foot and stretch the hands forward. Then, bend the right leg in the knee and sit on it. Transfer the body weight on that leg. Slowly stand up and move the body weight on the other leg. Do 10-15 lunges on each side.
BALL COMPRESSING
Lie on the back and bend your knees. Between your legs put an elastic ball and keep your hands along the body. Raise the bottom and pull the belly. Stay in this position for 30-60 seconds while compressing the bass as much between the knees. Then, go back to the starting position. Do the exercise 5 times.
INTENSE STRAIN
Lie on the left side and support the head with your hand. Bend the right leg on the knee and place it on the ground in front of the leg. 10-15 times lift the right leg 30 cm high. Repeat the exercise with the other leg.
DEFEAT THE RESISTANCE
You need an elastic fitness band. Put the legs on shoulder width and place the band about mid-calf. Raise the left foot and move sideways and try to beat the resistance of the band. Go back to the starting position. Do 10 repetitions for each leg.
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Source www.mycentralhealth.com