Hi Maithuna,
I stand with my feet 2 steps back from my kitchen bench, place my hands on the edge of the bench and do my pushups off the bench. You can also do then leaning on the wall, 2 steps away from wall. Squats are simple as well.
Pretend like you're going to sit on a chair but only go 95% of the way down, then stand up. Sit on the bed, push back of your knee onto the bed and hold for 3-5 seconds do this 5 times to strengthen your quad muscles. Do the same for left leg. I use my clock with second hand to time.
You can also do this as a wall squat using the wall to support your back, stand with your feet hip width apart, squeeze bum muscles together, slide down the wall and don't let knees bend inwards. If need to can put pillow between legs to stop them from bending in.
Sit up, resting on your bedhead and place a rolled towel under your knee then straighten your leg as far as possible,this will strengthen your Inner Range Quads. Don't overdo it to cause any pain. You shouldn't feel any pain with these gentle physiotherapy exercises. I used them to strengthen my legs after vascular disease cut the blood supply to my right leg by 75%. Swap to the other leg and Do 5 reps holding for 5 seconds with both legs.
Lie down on your back with your left knee bent and your right knee straight, Tighten the thigh muscles of your right leg by pushing your knee down onto the bed. Lift your right leg up, keeping your knee straight. Hold for 5 seconds for 5 reps, both legs. Will come back with more at another time. Hope these help and God's blessings, sweet lady. _/\_ 🙂
