Description:

1. Holding a stick behind your shoulders, stand straight with your feet shoulder-width apart and flat on the floor. Keep your knees straight, and your toes in slighllty (7 degree angle) out position. Bending your knees and hips simultaneously begin to squat down as you are sitting on a chair. 2. Start in a high plank position. With your feet stucked to the wall. Make a lunge out with your right leg and bring it back. Then repeat the same action with your left leg. 3. Lay on your stomack on a stability ball. Exhailing slowly pull your knees towards the chest, rolling the ball forward. Continue moving until your knees are under your hips. 4. Make sure that your shoulders and upper back are on a fitness ball. Your knees should be bent and feet flat on the ground. Inhale and make a dip down with your hips and gluteus. Exhailing, lift your hips back to the starting position.

Muscle groups:

Gluteus, Quads, Lower Back, Thighs

Equipment:

Fitness Ball