1.Squats
Stand with your feet hip-width apart. Lower yourself toward the ground as if you were about to sit in a chair. When your thighs are parallel to the ground, stand back up, returning to your starting position. Make sure your behind extends behind you so that your knees don’t move forward past your toes. You should be able to see the top of your sneakers throughout the whole workout. If you don’t see your shoes, shift your weight back.
2.Forward Lunge
Stand with your feet flat on floor. Step one foot forward as far as you can while dropping the back knee toward the ground. Be sure to lower yourself toward the ground instead of forward toward your toes. You should see your front toes throughout the entire movement, so be sure you don’t extend forward. Complete the same number of reps on the other side.
3.Side Lunge
Stand with feet slightly wider than hip distance. Step one foot out to the side as far as you can while lowering yourself toward the ground. Your opposite leg should remain straight, and you should feel a stretch in the inner thigh of that leg. Push powerfully off the bent leg to return to your starting position. Complete the same number of reps on the other side.
4.Abduction
Lie on the ground on your side. Lift your top leg as high as you can, and lower to start with control. Roll over and complete on the other side. You may rest a dumbbell on your leg near the outside of your knee to add resistance, or wear a set of ankle weights.
5.Adduction
Lie on your side. Cross your top leg over your bottom leg. Begin lifting your bottom leg up toward the ceiling. Try not to let your torso rock backward. You may wear ankle weights to increase resistance. Repeat same number of sets on both legs.
6.Curtsy Lunge
Stand with your feet hip-width apart. Step one leg behind you as you cross it behind the front leg, bending both knees simultaneously as you lower toward the ground. Return to your starting by pushing off the back knee. Repeat the same number of sets on both legs.
7.Wall Sit
Stand with your feet hip-width apart and your back against a wall. Walk your feet out and lower yourself toward the ground until your thighs are parallel to the ground. Hold this position for 30 to 60 seconds and repeat several times. Avoid putting your hands on your thighs. Instead, keep them overhead or down at your sides.
8.Jump Squats
Stand with your feet flat on the ground, hip-width apart. Lower yourself toward the ground, then jump into the air as high as you can, landing softly. Make sure your behind extends behind you so that your knees don’t move forward past your toes. You should be able to see the top of your sneakers throughout the whole workout. If you don’t see your shoes, shift your weight back.
DISCLAIMER: The materials and the information contained on Natural solution channel are provided for general and educational purposes only and do not constitute any legal, medical or other professional advice on any subject matter. None of the information on our videos is a substitute for a diagnosis and treatment by your health professional. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition. If you have or suspect that you have a medical problem, promptly contact your health care provide.
Image Sources/credit
life.spartan.com
greatist.com
www.runnersworld.co.za
www.popsugar.co.uk
www.sportsinjuryclinic.net
http://www.wlsa.com.au/
www.wikihow.com
canstockphoto.com
www.pixabay.com
Pinterest.com
Squats
life.spartan.com/post/body-weight-squats-workout-of-the-day-featured-exercise
runnersworld.co.za/training/5-super-squat-workouts/
huffingtonpost.com/2013/04/25/perfect-squat-form_n_3147277.html
Side Lunge
popsugar.com/fitness/photo-gallery/3933054/image/18049271/Glider-Side-Lunge
pinterest.com.au/pin/289708188522256573/
popculture.com/healthy-living
archive.spright.com/exercises/side-lunge/
popsugar.com/fitness/photo-gallery/42799746/image/42831429/Alternating-Side-Lunge
Abduction\\
youtube.com/watch?v=-6Ksus4QfE4
redefiningstrength.com/glute-activation-10-exercises/
fittofat.co.in/women/20-minute-pilates-butt-workout-for-stronger-glutes/
Adduction
youtube.com/watch?v=tLlbuUKs0a0
youtube.com/watch?v=O6G-6MzU92Q
Curtsy Lunge
popsugar.com/fitness/How-Do-Curtsy-Lunge-37111914
oxygenmag.com/training/lunge-tight-butt-9831
popsugar.com/fitness/Lunge-Variations-10602404
oxygenmag.com/training/unleash-warrior-10063
Wall Sit'
popsugar.com/fitness/photo-gallery/34376556/image/34377049/Lower-Body-Wall-Sit
12wbt.com/blog/fitness/8-tiny-moves-get-big-results/
watchfit.com/exercise/wall-sit-exercise/
pinterest.co.uk/pin/528187862529512513/
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