1. Toe Raises
Stand with feet slightly apart, back straight and tall, shoulders relaxed.
Shift the weight of your body from the heels to your toes by pressing up through the ball of your feet. Come down, but don't rest completely on your heels, feel your foot arch as a spring that sends your body back up to your toes. Use your arms to keep the balance.
2. Knee lifts
Stand with feet shoulder width apart. Lift one leg bending from the knee. Keep a 90 degrees angle at the knee and aim to form a 90 degrees angle at the hip joint (between torso and thigh). Come down, lift the other knee. Make sure you keep your balance while the back is straight, shoulders down.
3. Butt kicks
Stand with feet shoulder width apart. Lift your heels to your bum, as high as possible, come down and lift the other leg.Your torso is slightly forward. Pay attention to your balance. Back straight, shoulders down.
4. Lateral leg swings
You can use a wall for support. Start from standing position and swing one leg forward and backward on the side, first with a small swing, then increasing until you get to your maximum range of movement in the hip joint. Change and swing the other leg.
5. Leg swings - across
You can use a wall for support. Start from standing position and swing right leg by crossing over the right leg and then lifting it to the right side. Start with with a small swing, then increasing until you get to your maximum range of movement in the hip joint. Change and swing the other leg.
6. Lunges on spot
Stand with feet shoulder width apart. Can have your hands on your hips. Take a large step forward, the back leg sole rolls up to your toes. Push your weight down by bending both legs, and trying to create 90 degrees at knees joints. The knee of the leg forward does not go passed your toes. Lift your weight up by straitening the legs, go back to the start position. Repeat with the other leg.
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