1. In a spacious area, stand with feet wider than shoulder-width apart, toes pointing outward (feet turned out), and knees extending beyond toes;
2. Keep your back straight, chest lifted, and abdomen engaged;
3. Maintain this posture, taking deliberate steps with maximum stride length, then turn and walk back to your starting position;
4. Complete 20 steps or continue until your legs feel fatigued.
This walking lunge exercise effectively targets the inner thighs and glutes, helping to tone and firm leg and hip muscles.
II. Ball-Holding Leg Lifts
1. Stand upright, holding a ball in your right hand. Raise your left arm straight out to shoulder height.
2. Within a controlled range, lift your right foot off the ground and raise your left leg toward your body, maintaining balance and keeping your core engaged. Lower the leg without touching the floor. This movement resembles the next exercise—the leg balance lift.
3. Lower the leg, but do not let the foot touch the ground.
2. Within a controlled range, lift your right foot off the ground and raise it toward your right side, maintaining balance and engaging your core. Lower your leg without letting your foot touch the ground. This movement resembles the next exercise—Leg Balance—but requires simultaneous weight distribution;
3. Repeat 10 times with your right leg;
4. Switch to holding the ball in your left hand and repeat the right-leg movement.
5. Perform 10 repetitions with each leg, completing 2 sets.
This exercise sequence focuses on developing leg strength and core balance.
III. Exercise Ball
1. Place a wooden board on the floor. Position your palms flat on the board, facing the floor. Support your body weight, resting both legs on the exercise ball.Keep your arms bent and engage your core to prevent your back from arching;
2. Once balanced, lift your right leg approximately 50 centimeters off the ground. Lower it naturally without touching the ball, then immediately lift it again;
3. Perform 10-15 repetitions with each leg.
The round stability ball increases the difficulty of maintaining leg balance, training your center of gravity. During the exercise, muscles alternate between tension and relaxation, accelerating fat burning and promoting faster leg slimming. Simultaneously, supporting your body with your arms tones previously flabby areas.