Accompanying legs and rotating
leg swings combined with rotation help improve leg strength, hip mobility and balance. At the same time, it affects the mediastinal and spinal cord.
This exercise challenges stability as you move your lower body and adds rotation, activating the Lunar and back muscles. This move simulates daily activities such as walking, rotating and hand-to-hand, helping to maintain strong movements and coordinate smoothly.
Stand up straight with your feet hip-width apart. Step your right foot up and lower your knee into a front leg position, rotating your torso towards your front leg while keeping your arms straight. Return to the starting position, pushing your front heel back. Repeat with the other side. Do 3 sets of 8-10 reps on each side, resting 30 seconds in between sets.
Squat
Squat trains most of the muscles in the lower body, while improving mobility in the hips, knees and ankles. This exercise helps enhance functional strength for daily activities such as standing, sitting and climbing stairs. This exercise also awakens metabolism and increases blood circulation early in the day.
Stand with your feet shoulder-width apart. Push your hips back and bend your knees to lower your body as if sitting on a chair. Keep your chest straight and your torso tight. Press on your heels to stand up. Repeat until desired number.
Do 3 sets of 12-15 reps. Rest 45 seconds between sets.
