Exercises

Three lower-limb strengthening exercises are introduced with clear setup and technique cues, along with simple ways to increase difficulty. The first exercise, backward sliding lunges, uses a cloth under one foot while the other leg does the main work. Emphasis is placed on keeping the hip, knee, and foot aligned vertically, controlling the backward slide, keeping weight on the standing leg, and avoiding excessive forward knee movement or lifting the heel. The second exercise targets the hip abductors using a resistance band, with optional chair support. Learners are guided to keep the standing foot straight, knees softly unlocked, hips extended, back straight, and both feet parallel while moving the free leg sideways. The final exercise is a pelvic lift performed lying on the back with both legs on a gym ball. Key points include pressing the heels into the ball, maintaining slight knee flexion, flattening the lower back to the mat, and lifting the pelvis in a controlled rolling motion. Each exercise also includes progression options such as less arm support, balance pads, stronger resistance, dumbbells, or single-leg variations.