These exercises are designed to be convenient and can be done right in the comfort of your own home. Spending just 10 minutes a day on them can significantly enhance your leg strength and mobility, making you feel like you’re “walking on air.”

The first exercise is the side – to – side leg stretch. Perform this stretch 30 times. It’s a great way to loosen up the muscles along the inner and outer thighs. By gently stretching these muscles, you increase their flexibility, which is crucial for daily activities like walking, running, and even sitting down and standing up comfortably. Improved flexibility also reduces the risk of muscle strains and injuries.

The second exercise is the squat – and – rise (马步垫脚 in Chinese). Do this movement 30 times. This exercise targets the quadriceps, hamstrings, and calves simultaneously. As you lower your body into a squat position and then rise up onto the balls of your feet, these muscle groups work hard, getting stronger with each repetition. Stronger leg muscles mean better balance, which can prevent falls, especially as we age. They also make it easier to perform tasks that require lower – body strength, such as climbing stairs or carrying heavy items.

The third exercise is the side – to – side twist, done 30 times. This move engages not only the leg muscles but also the core muscles. Twisting from side to side helps to improve hip mobility and strengthens the muscles around the hips and thighs. A flexible and strong hip joint is vital for overall lower – body function, as it plays a major role in leg movement.

So, if you’re looking to give your legs a good workout, give these three exercises a try. Don’t forget to like the video and let’s start exercising together. Let’s take control of our leg health and embrace a more active and energetic lifestyle through these simple yet powerful home – based exercises.