Description:

1. Start in a high plank position. Kick your right leg as high as you can, then bend your knee and bring it to your chest. Repeat the same action with your left leg. 2. Getting down on your hands and knees, make sure that your knees are under the hips, and hands are under your shoulders. Place the soles on the mat (so as your palms) as you straighten your knees. Also, lift your hips up and back. Keep this pose from 30 seconds to minute. 3. Begin in a high-plank position. Start with crossing your right foot over the left one, making an x with your lower legs. Then repeat the same action crossing the left foot over the right. 4. Start from a reverse plank position with your hands on the mat behind you and fingers facing your body, your legs extended. Kick your left leg up. While lowerring it back on the mat, lift your hips and sueeze your gluteus. Repeat the same action beginning with the right leg.

Muscle groups:

Gluteus, Back, Shoulders, Abs, Core, Quads

Equipment:

Yoga Mat