Get in a lying position and stretch your legs straight up. Then, you need to move the fingertips away and draw the heels near. Before straightening the knees by tensing the muscles, slowly bend them.
Do 3 cycles of 10 exercises. Between the cycles, take a one minute break.
Scissors
By keeping your hands on the ground, lie on your back. Before crossing the feet 10 times in scissor-like movements, raise them about 30cm high.
You need to start moving each leg up and down at least 10 times. Do not take breaks. You need to be able to make 3 circles without touching the ground with your feet.
Lunge
Spread your legs and shoulder- width apart with your body straight. Then, before stepping aside with the left foot, stretch your hands forward.
Afterwards, bend your right leg at the knee and sit on it. You need to make sure to transfer your body weight on that leg. Stand up gradually.
Then, you need to move the body weight to the other leg. You need to be able to do 10-15 lunges on each side.
Video:
Ball Compressing
Place an elastic ball between your legs while bending your knees. You need to do this in a lying position. Keep your hands along the body. Afterwards, pull the belly and raise your bottom.
Compress the base as much as you can between the knees and try to stay in this position for 30-60 seconds. This exercise needs to be repeated 5 times.
Intense Strain
Support your head with your hand while lying on the left side. Before placing the knee on the ground in front of the leg, bend your right leg at the knee. Then, you need to raise the right leg around 30 cm high. Do this 10- 15 times. You also need to repeat this exercise with the other leg.
Defeat the Resistance
For this exercise you need an elastic band. Place the band about mid-calf, after placing your legs at shoulder-width.
Then, move sideways and try to give resistance to the band while your left foot is raised. Revert to the initial position. You need to repeat the exercise 10 times for each leg.
Source:http://www.healthyfoodhouse.com
