Description:

1.Stand with your feet shoulder wide and knees slightly bend. Bend your knees and squat down engaging gluteus, quads, and hamstrings to push the body up and off the floor. 2.Sit down on a mat with your legs extended and your hands behind your back so that fingers facing your body. Lift your right leg up and lowering it back down, lift your hips. Repeat the same actions with the opposite leg. 3.Lay back on a mat with your shoulders on the mat, your knees bent, feet on the wall, and your palms on the mat. Start moving your gluteus up and down in a smooth and slow tempo. 4.Bend your legs at the knees and brace your abs to slowly raise your legs so that your knees are directly over your hips. Brace abdominal muscle and hold the neutral spine position with a slight neutral curve in the lower back. Exhale as you contract the abs.Your head should be kept straight and relaxed on the mat. Inhale and slowly return to the starting position.

Muscle groups:

Gluteus, Calves, Legs, Abs, Core, Quads, Triceps

Equipment:

Fitness Mat