Dumbbell Squat
Stand with feet hip-width apart and keep your back straight. Your arms should be straight on your sides, with each hand holding a dumbbell.
Slightly lean forward. Bend your knees and lower your upper body. Be sure to keep your heels on the floor and your arms straight on your sides.
Single Leg Raise
Start this exercise by lying on your side on a mat. Your bottom leg should be slightly bent behind you, and your top leg should be at a 120-degree angle with the front of your body. Hands should be resting palms down in front of your body.
Inhale and lift front leg straight up about 2 feet (0.6 m) off the ground. Hold for 2-3 seconds and return leg to the mat to complete one rep.
Relaxed Stretch
Do a Front/Side Splits.
Don't slide down too much.
Don't Let it hurt, but if it hurts, stop doing the split.
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