Single-Leg Dynamic Stand

1. Starting Position:
- Stand upright with your feet hip-width apart.
- Keep your weight evenly distributed on both feet.
- Engage your core by tightening your abdominal muscles.

2. Lift One Leg:
- Slowly lift one leg off the ground while bending the knee.
- Aim to lift your foot just above the ground to maintain balance.
- Make sure your standing leg is straight and stable.

3. Hold the Position:
- Maintain your balance on the standing leg for a few seconds.
- Focus on keeping your upper body straight and avoid leaning.

4. Dynamic Movement:
- Begin to switch the position of your legs by lowering the lifted leg back to the ground.
- As you lower, raise the opposite leg off the ground, repeating the stand.
- Perform controlled movements, focusing on balance and stability.

5. Breathing:
- Breathe steadily throughout the exercise. Inhale as you lift your leg and exhale as you switch.

6. Repetitions:
- Aim for 10-15 repetitions on each leg.
- Rest briefly between sets if needed.

7. Tips:
- If you find it challenging, you can hold onto a wall or chair for support initially until you gain confidence.
- Focus on a point in front of you to help maintain balance.

8. Cool Down:
- After completing your repetitions, gently stretch your legs to relax the muscles.