Description:

1.Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and hands - behind your head. Contract your core muscle with hands, gently holding your head. Now left the right leg first and put it on the ground. Then lift the opposite leg. Keep lifting your legs one by one. 2.Lay back on a mat with your shoulders on the mat, your knees bent, feet and palms on the mat. Start moving your gluteus up and down in a smooth and slow tempo. 3.Lay back on a mat with your knees bent and your feet and back flat on the mat. Lift your torso in slow and smooth manner and sit up. Repeat the exercise until the set is complete. 4.Start from a high-plank position with your hands on the mat, your feet on the elevated surface and your legs extended. Kick your left leg up. While lowerring it back on the mat, lift your hips and sqeeze your gluteus. Repeat the same action beginning with the right leg.

Muscle groups:

Gluteus, Back, Abs, Core, Quads

Equipment:

Yoga Mat