Step 1: Place hands on the back of your hips, lift feet off the ground, and pedal like riding a bicycle. Alternate left and right feet to complete one full circle. Pedal forward 20-30 times.
Step 2: Maintain the same posture but pedal backward. Alternate left and right feet to complete one full backward circle. Pedal backward 20-30 times.
II. Seated Scissor Kicks
Step1: Place hands naturally on the backs of your thighs for balance. Lift both feet off the ground with knees slightly bent. Cross your legs with the left foot on top and the right foot underneath.
Step2: Switch to the right foot on top and left foot underneath. Keep both feet off the ground. One repetition consists of Steps 1 and 2. Perform 20–30 repetitions.
III. Single-Leg Crossed Squat
Step1: Stand with hands on hips. Plant right foot firmly. Bend left knee slightly, touching toe to floor for preparation.
Step2: Extend left leg diagonally backward at a 45-degree angle, keeping shoulders level. Lower right knee as far as possible toward a 90-degree angle. Repeat 20-30 times, then switch legs.
OK. Note: When squatting down, imagine sitting back with your hips. Ensure the knee of the squatting leg does not extend beyond the toes to avoid excessive strain on the knees.