1 WALKING LUNGE 突刺步行
Stand with your feet together, keeping your toes pointed forward and your hands on your hips. Making sure your abdominals(腹部的) are tight and your shoulders are pulled back, take a giant step forward with your right foot. Sink down as low as you can without extending your front knee beyond your toes. Press your right foot into the floor as you lift up and take a giant step forward with your left leg. Repeat.
2 ABDUCTION ON BALL 以球引导
Lie on your left side on top of an exercise ball, keeping your legs close together and straight. Reach your left arm over the ball and place your palm flat on the floor for support. Keeping your hips aligned(调整) and your torso(躯体) stable, flex(弯曲) your right foot as you lift your right leg as high as it can comfortably go. Hold for a two-second count, then slowly lower it back to the starting position. Repeat and switch sides.
3 SQUAT WITH CALF RAISE 小腿提升式蹲坐
Stand with your feet slightly farther than shoulder-width apart, toes turned out. Hold a 3- to 5-pound dumbbell(哑铃) in front of you with both hands. Keeping your knees in line with your ankles, squat as low as you can, stop, and then come up onto the balls of your feet. Squeeze your inner thigh muscles as you straighten your legs, remaining on the balls of your feet. Lower your heels and repeat.