After you lie on your back, raise your legs straight up. Draw your heels near and move away the fingertips. Bend your knees slowly and then straighten them by tensing the muscles. Perform 3 cycles of 10 exercises. You can take a minute break between the cycles.
Scissors
Keep your hands on the ground while you are lying on your back. Then, raise your feet about 30 cm high and cross them 10 times, just like the scissors movement. Don’t pause and start moving each leg up and down 10 times. Perform 3 cycles and don’t touch the ground with your feet.
Lunge
Keep your body straight and spread the legs at shoulder width. Stretch your hands forward and step aside with your left foot. Next, bend your right leg in the knee and sit on it, transferring your body weight on that leg. Stand up slowly and then move the body weight on the other leg. Perform 10-15 lunges on each side.
Start this exercise by lying on your back and bend your knees. Place an elastic ball between your legs while your hands should be kept along the body. Then, raise your bottom and pull the belly. Try to stay in this position for 30-60 seconds and compress the bass as much between your knees. Go back to the starting position. Do this exercise 5 times.
Intense Strain
Support your head with your hand while lying on your left side. Bend your right leg in the knee and place it on the ground in front of the leg. Lift your right leg about 30 cm high 10-15 times and repeat the exercise with your other leg.
Defeat the Resistance
Take an elastic fitness band. Place your legs on shoulder width and then place the band about mid-calf. Raise the left foot and move sideways, beating the band resistance. Go back to the starting position. Repeat the exercise 10 times for each leg.