Bulgarian split squat
This is a variation of squat that helps strengthen and firm thigh muscles and buttock muscles along each leg. The front leg bears most of the force, while the inner thigh muscles and hip muscles help stabilize the knees, improve balance and movement control.
Beginners should start with short body weight and amplitude before increasing depth or using weights. Stand a moderate distance from a chair or a low platform.
Place the back of your foot on the chair. Keep your body straight, your front foot facing forward.
Slowly bend your knees in front and lower your body controlled. Use force from your front leg to stand back. Complete the number of repetitions on one side and then switch legs. Perform 3 sets, each set 6-8 times on each side, rest for 60 seconds between sets.
Cross-legged
This exercise affects the inner thigh muscles, buttock muscles and outside hip muscles through cross steps to the back. Performing the correct technique helps improve the stability of the hips, knees and increase the strength of the lower body.
Stand up straight, 2 legs hip-width apart. Step your right foot diagonally behind your left foot. Gently bend both knees and slowly lower your body. Keep your chest open, your front legs firmly on the floor.
Use force from the front leg to return to the standing position. Complete the number of repetitions and then switch sides. Perform 2-3 sets, each set 8-10 times on each side, rest for 45-60 seconds between sets.
