You don't need any equipment and just a few minutes a day to do these simple exercises that will help tone your butt and legs. — Photos: REVATHI MURUGAPPAN/The Star
There are various methods to quickly fit in an activity that doesn’t require any specific equipment – all you need is a staircase or bench.
For people who hate exercising, this is a good way to start.
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1a. Stand in front of a step, and place your right foot on the step.
1b. Step up with your left foot, then bring the left foot down again, followed by the right foot. You’ll be working the right thigh muscles. Repeat for a minute, then switch sides by placing your left foot on the step first, i.e. left, right, right, left.
2. Place your right foot on the step (as in step 1a) and lift your left knee up, before bringing the left foot down to starting position again. Your right foot will be on the step all the time. Repeat for a minute or do 10 repetitions before switching sides.
3. Here’s another variation that will work the hamstring and buttock muscles of the extended leg. Put your right foot on the step (as in step 1a) and lift your left leg up towards the back. Keep your spine erect and engage your abdominal muscles. Do 10 repetitions, then switch sides. If balance is a problem, hold onto a railing or something in front for support.
4a. This is a lateral variation that uses the quadricep (thigh) muscles on the right leg, plus the ones at the side of the left leg. Put your right foot on the step to start.
4b. Step on the right foot and extend the left foot sideways, without leaning over to the right side. Keep your spine straight. Return to step 4a and repeat the exercises for a minute before switching legs.
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