Pillow alignment movements when sitting
The knee flexion exercise while sitting directly affects the front of the thighs. Pausing at the highest position helps the thigh quadriceps muscles tighten completely, thereby supporting strengthening the knees and bringing higher efficiency than the free leg swinging movement. Always keep your back straight and control your lower body well throughout the workout.
Sit up straight near the edge of the bed. Keep both feet flat on the floor. Squeeze your abs and keep your chest straight. Extend one knee straight until your legs are almost completely straight.
Hold the pose for 1 second, then tighten your thigh muscles. Lower your legs slowly and controlledly, then alternate sides. Perform the exercise continuously for 45 seconds.
Bridge posture
This exercise effectively affects the glutes and the back of the legs in a supported posture. The glutes create the main force to lift the body, while the hamstrings support movement control.
Hold the pose for a moment in the highest position so that each repetition optimizes the effectiveness of strength training, instead of just performing quick lifting and lowering movements.
Lie on your back on a hard bed, knees bent. Place both feet flat on the bed surface, spread to your hips. Tighten your abdominal muscles and focus your force on your heels. Lift your hips high until your buttocks tighten.
Hold the position for 1 second in the highest position. Lower your body slowly and repeat. Perform for 45 seconds each set.
Standing and sitting movement
Standing and sitting exercises help train thigh and buttock muscles through a familiar daily movement.
Sit close to the edge of a hard bed, feet flat on the floor. Place both legs as wide as your hips. Tighten your abs and tilt your chest slightly forward.
Put all your strength into your feet to stand up straight. Push your hips back and slowly lower your body closer to the bed surface. Gently touch your buttocks onto the bed and continue to repeat the movement. Perform the exercise for 45 seconds.
