A Set of Home Exercises:
Squats:
Stand upright with your feet shoulder-width apart, toes slightly turned outward. Inhale and squat down until your knees are perpendicular, and your thighs are parallel to the floor. Exhale as you stand back up. Repeat this for 5 sets of 30 reps.
Flutter Kicks:
Lie on your side on the floor. Exhale and gently lift your leg to its maximum range of motion. Repeat this for both sides, aiming for 5 sets of 30 reps per leg.
Glute Exercises:
a. Lunges: Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs. Aim for 3 sets of 20 reps per leg.
b. Leg Swings: Stand beside a wall or something for support. Swing one leg forward and backward while keeping it straight. Repeat for both legs, targeting 3 sets of 20 swings per leg.
c. Side Leg Raises: Stand straight and lift one leg sideways as far as you comfortably can. Lower it back down and repeat for the other leg. Do 3 sets of 20 reps per leg.
Core Exercises:
a. Straight Leg Crunches: Lie on your back with hands behind your head. Lift your shoulders off the floor while keeping your legs straight. Aim for 3 sets of 20 reps.
b. Russian Twists: Sit with your knees bent and feet flat on the floor. Lean back slightly and twist your torso from side to side while holding something for resistance if possible. Do 3 sets of 30 reps.
Remember to perform these exercises with proper form and technique. Adjust the number of sets and reps according to your fitness level and gradually increase the intensity as you get more comfortable with the routine. And always consult with a healthcare