2. Single-Leg Squat. Stand on one leg and bend your hips to lower into a squat, ensuring the supporting foot remains flat on the ground. To increase difficulty, perform the squat while standing on a balance pad or soft mat.
3. Stability Ball Push-Ups. Place hands shoulder-width apart on the ball, positioning hands directly below shoulders. Beginners may lower difficulty by resting elbows on the ball or widening foot stance. Avoid letting chest touch the ball during descent. When rising, elbows need not lock completely; maintain a straight line from head to feet with engaged core, preventing lower back sagging.
4. Balance Pad Balance Pose. Sit on a balance pad or soft mat, balancing on your tailbone. Place both hands behind your body, engage your core muscles, and slowly lift one leg, then the other, lifting both hands off the ground. Keep your back straight. Maintain balance.