Step onto the podium with weights
Stair steps exercises help strengthen leg muscles and improve balance in daily activities. Combining single weights will increase difficulty and improve exercise efficiency.
Start by standing straight, facing a training platform, seat, or staircase as high as your knees, each hand holding a weight. Place your left foot firmly on the platform, tighten your abs and keep your chest straight. Use your left heel to push yourself up until your legs are straight and your body stands firm. Then, lower yourself back to your original position and switch sides. Perform 3 rounds, each round 12 times for each leg.
Lifting hips with resistance rope
Hip lifting exercises with resistance ropes help effectively activate the buttocks and hamstring muscles, and at the same time, reduce pressure on the knee joints.
Lie on your back on the floor, bend your knees, place your feet on the floor and be as wide as your hips. Wear an elastic band just above your knee. Use the force from your heel to push your hips up. Tighten your buttock muscles and hold the position in the highest position for a moment, then lower your hips slowly to the starting position. Perform 3 sets, 15 sets each.
Stretch legs while sitting
Sit and lean your back gently, with both hands leaning against the chair. Extend your legs straight. Maintain the position for a moment, then lower. Perform 3 rounds, each round 12 - 15 repetitions.
