Lying on your back, lift your legs straight up. Draw your heels near while bending your knees slowly. Then tense your muscles to extend your knees again. Do 3 sets of 10 exercises taking a minute break between the sets.
Lie on your back keeping your hands on the ground. Follow by lifting your feet about 30cm up then cross your legs 10 times. This is similar to a scissors movement. Without taking a break, make 10 repetitions of the exercise in 3 sets. Make sure your feet don’t touch the ground when doing the exercise.
Spread your legs at shoulder width keeping your body straight. Extend your hands forward stepping aside with your left foot. Bend your right leg at the knee sitting on it and transferring your body weight on that leg. Then stand up slowly shifting the body weight to the other leg. Do a set of 10-15 lunges on each side.
Lie on your back, your knees bent. Put an elastic ball between your legs keeping your arms along your body. Raise your bottom while pulling your belly. Hold like this for 30-60 seconds pressing the ball between your knees as much as you can. Resume the starting position. Do 5 repetitions.
Lie on your left side supporting your head with your hand. Bend your right leg at your knee placing it on the ground in front of your leg. Raise your right leg about 30cm off the floor. Repeat 10-15 times then do the same with your other leg.
Defeat the Resistance
Using an elastic fitness band, stand with your legs shoulder width apart. Place the band about mid-calf than lift your left foot and move sideways, beating the band resistance. Resume the starting position. Do one set of 10 repetitions for each leg.
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