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Description:
1. Start with laying on your back with knees bent, feet on the floor, and hands behind your head. Crunch, extending your legs towards the ceiling and keeping your lower back pressed to the mat. Get back to the starting position and make 3 crunches with lifting only your upper back and shoulders. Then, lift your hips and extend your legs to the ceiling again. Repeat this action 3 times. 2. Start standing with your feet together and arms by your sides. With control tilt your torso forward while lifting your left leg behind your body and extending your left arm forward until they both are parallel to the floor. 3. Start with standing with your feet hip-distance apart. Place your hands behind the head. Hinch up heels and lower your torso down until it will be nearly parallel to the floor. Then sit back making a deep squat until your thighs are parallel to the floor. Push through your heels and reverse the movement to return to the starting position. 4. Start with standing with your feet hip-distance apart. Clap your hands together behind your lower back. Bending your knees slightly, engage your core, and draw your shoulders back. Tilt your core forward and get back to the starting position.
Muscle groups:
Gluteus, Core, Quads, Upper Back, Hamstrings
