Get in a lying position and stretch your legs straight up. Then, you need to move the fingertips away and draw the heels near. Before straightening the knees by tensing the muscles, slowly bend them.
Do 3 cycles of 10 exercises. Between the cycles, take a one minute break.
By keeping your hands on the ground, lie on your back. Before crossing the feet 10 times in scissor-like movements, raise them about 30cm high.
You need to start moving each leg up and down at least 10 times. Do not take breaks. You need to be able to make 3 circles without touching the ground with your feet.
Spread your legs and shoulder- width apart with your body straight. Then, before stepping aside with the left foot, stretch your hands forward.
Afterwards, bend your right leg at the knee and sit on it. You need to make sure to transfer your body weight on that leg. Stand up gradually.
Then, you need to move the body weight to the other leg. You need to be able to do 10-15 lunges on each side.