Lunges
Put your hands on your hips and keep your legs a hip distance apart. Your toes should face forward and keep your back straight .Step forward with one foot and then go down. The forward leg's angle should be 90 degrees. Be sure to keep the knee aligned with the ankle so that there is no pressure on the knee joint. Keep going up and down in the same straight position while contracting your abs. Keep the movements slow and controlled. The back leg needs to have the toe pointed forward and the heel off the ground. Repeat the exercise with the other leg.
Keep your feet shoulder width apart and toes facing forward. Gradually, lower your body as if you are going to sit down on a chair. Hold the position and then go back up to starting position. Repeat the action again.
Keep your back straight and stand on a step holding the railing for support with one hand. Let the balls of the feet drop off the edge so that the calf muscles stretch and then proceed to go up as high as you can on your toes. Repeat the action.
Lie flat on floor with your hands by your side. Bend your knees and keep your feet together. Raise your butt and lower back up from the floor, squeeze the muscles, release and lower down again. Repeat the exercise.
Note:
All exercises must be done in 2 sets of 15-20 repetitions each. All exercises should be accompanied by cardio and a balanced diet.
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