This is two different variations of a very similar movement. For both of them, you’ll stand next to a counter or other solid surface, and place a hand on it for balance.
For one-legged stand, you’ll raise one leg up and hold it in place for 10-15 seconds. This will help your balance and core strength.
For rock the boat, you’ll also raise one leg up, but only hold for 2-3 seconds before switching sides. Do this 5-10 times for each side, engaging your core throughout.
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