Stand with your right leg extended in front of you, and the heel of your left foot to the ground. Move your left leg back while balancing on your toes. Your legs should be about hip width apart. Place your hands on your hips. Bend both your legs at the same time, keeping your back straight. Hold the position for three seconds before coming back up to the starting position.
Do one set of 12 reps and then switch legs. Do four sets in total.
Squat
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Stand with your feet more than shoulder-width apart, abdominals tight and hands at your hips. Keeping your back straight, bend knees and lower your body (as if you were about to sit on a chair) until thighs are almost parallel to the floor. Make sure to always keep your heels in contact with the floor and that your knees never go past your ankles. Hold this position for two counts. Return to starting position by squeezing your buttocks and quadriceps on your way up.
Do three sets of 15 repetitions, resting no more than 60 seconds between each set.
Plié Squat
Stand with your legs two feet apart at the heels, hands at your waist. Point your toes outwards, at an angle of about 45 degrees. Bend your knees and lower your body so that your thighs are horizontal. Raise your body back to the starting position.
Do three sets of 15 repetitions, resting for 30 seconds between each set.
Modified Plank
Place yourself in a push-up position, with your legs extended behind you, hands placed on either side of your head. Next, place your forearms on the ground, palms facing down, shoulder-width apart. Holding this position, raise your right leg up by a few centimetres and lower it again, repeating the movement 10 times. Do the same with your left leg. Throughout the exercise, contract your abdominal muscles and don’t release, making sure your body forms a parallel line with the ground.
Do two sets of 10 repetitions with each leg.
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