3. Leg squats

1. Stand with feet slightly more than hip-width apart and hands clasped together at chest level with elbows bent.
2. Squat low so your thighs are parallel to the floor; keeping knees behind your toes. Hold a moment then return to starting position, keeping knees slightly bent. Repeat 10 times.

4. Leg circles

1. Kneel on left knee with left foot behind you. Place left hand on floor beneath left shoulder and extend right leg with toes touching floor.
2. Keeping torso still, raise right leg parallel to floor and circle forward eight times, keeping movement small. Then reverse motion. Switch sides and repeat with other leg.