1. Partial squats: Or partial wall squats, since, in order to keep your balance, you might have to lean against a wall. You begin with taking a shoulder-wide stance, and then squat, slowly, bending at the knees but making sure that your knees to go forward further than your toes.
2. Calf stretch: Stand a little more than 50 cm away from the wall. Then, put your right foot behind the left, putting your palms on the wall for support. Then, bend forward with your left knee, while keeping your right knee still and the heel of your right foot on the floor. You bend the left knee until left knee is above your left foot and then hold this position for about half a minute. After that, switch your legs, with your left foot behind the right this time, and repeat the exercise.
3. Single-leg hamstring curl: Use your right hand to support yourself onto a wall. And then, put your weight on your right leg. Then, bend and your left knee, bringing your lower leg behind you. After that, lower your foot. This exercise needs to be done, or repeated about 20 times before you switch to the other leg.
4. Side-lying hip lift and leg lift: Lie down on your right side, keeping your feet and hips stacked. After that, place your right forearm on the floor and use it to support your body. Then, you raise your body off the ground at the hips, making a side plank. Then, after you’ve lowered yourself down again, raise your right leg. Do at least 20 repetitions of this exercise before you switch sides.
2. Calf stretch: Stand a little more than 50 cm away from the wall. Then, put your right foot behind the left, putting your palms on the wall for support. Then, bend forward with your left knee, while keeping your right knee still and the heel of your right foot on the floor. You bend the left knee until left knee is above your left foot and then hold this position for about half a minute. After that, switch your legs, with your left foot behind the right this time, and repeat the exercise.
3. Single-leg hamstring curl: Use your right hand to support yourself onto a wall. And then, put your weight on your right leg. Then, bend and your left knee, bringing your lower leg behind you. After that, lower your foot. This exercise needs to be done, or repeated about 20 times before you switch to the other leg.
4. Side-lying hip lift and leg lift: Lie down on your right side, keeping your feet and hips stacked. After that, place your right forearm on the floor and use it to support your body. Then, you raise your body off the ground at the hips, making a side plank. Then, after you’ve lowered yourself down again, raise your right leg. Do at least 20 repetitions of this exercise before you switch sides.
5. Leg raises: Do some leg raises by lying face up on the floor, with your right knee bent, while your left leg is straight. Keep your arms still on the floor, palms down. As you exhale, lift your left leg to your chest, while keeping your stomach muscles tight and palms on the floor. After that, lower your left leg back down and the switch your legs.
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