Step onto the podium combined with leg raises
This is an exercise that affects many muscle groups from the core muscle area downwards, including abdominal muscles, lower back, buttock muscles, anterior thigh muscles, hind thigh muscles and calves.
In addition to strengthening the lower body, the movement also helps improve coordination and balance. At the same time, reduce pressure on the knees and lower back compared to high-intensity exercises such as running or jumping.
Stand up straight, facing a low step or a solid platform. Place your left foot on the platform, tighten your abdominal muscles and keep your chest open. Use force from your left heel to push your body up until you stand firm.
Extend your right leg back, tighten your buttocks in the highest position. Slowly lower your body back to the starting position. Change legs and repeat.
Kick your leg back
This exercise helps strengthen the buttocks, hind thighs and lower back, contributing to improving posture. When the buttocks are stronger, the pelvic area is more stable, thereby reducing pressure on the lower back and supporting daily activities.
Lie on your knees with both hands and knees on the mat, keeping both hands straight under your shoulders and both knees under your hips. Tighten your abs and keep your hips balanced. Put your weight on both hands and one knee.
Extend the other leg to the back and lift it up, tightening the buttocks at the highest point. Slowly lower your leg. Switch sides and repeat.
