Stand up and sit down
The exercise of standing up and sitting down from a chair helps strengthen the anterior thigh muscles, buttock muscles, hamstring muscles and abdominal muscles, thereby improving strength when walking. This movement simulates standing up movements in daily activities, helping legs create better strength and keep the body stable.
Sit at the front edge of a sturdy chair, 2 legs placed on the floor, hip-width apart. Tighten your abs, slightly tilt your body forward. Use force from your feet to stand up. Slowly push your hips back and lower yourself to the chair. Gently touch the chair and then stand up again.
Perform 3 sets, each set 10 - 15 times, rest for 45 - 60 seconds between sets.
Step onto the podium
This exercise helps increase strength of thigh muscles, buttock muscles, hamstring muscles, calf muscles and abdominal muscles, and at the same time, simulates stair climbing or going uphill.
Stand in front of a low, sturdy step or staircase. Place your entire right foot on the step. Tighten your abdominal muscles, keep your chest straight. Use force from your right foot to step up. Slowly step down to the starting position. Complete the prescribed number of steps and then change legs.
Perform 3 sets, each set 8 - 10 times on each side, rest for 45 - 60 seconds between sets.
Heel raises when standing
The exercise helps increase muscle strength in the calves and ankles, supports push-up when walking, climbing stairs, and balancing on flat terrain.
Stand near a wall or table surface to keep balance. 2 legs as wide as your hips. Point your heels high, pushing the weight to your toes. Hold for 1 second in the highest position. Slowly lower your heels. Perform 3 sets, each set 12 - 15 times, rest for 30 - 45 seconds between sets.
Walking across
Walking horizontally with resistance bands helps strengthen hip muscles, buttock muscles, thigh muscles and abdominal muscles, improving balance and stability when walking.
Wear light resistance bands above your knees or around your ankles. Stand straight, 2 legs as wide as your hips. Lie your knees slightly and tighten your abdominal muscles. Step one leg sideways. Bring the other leg behind, keep the bands straight. Do enough steps and then change direction. Do 3 sets, each set 8 - 12 steps in each direction, rest for 30 - 45 seconds between sets.
