Description:

1.Start from a high-plank position with your hands on the mat and 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. 2.Start from a side-plank position with your elbow on the mat and your upper leg on the chair. Holding the bodyweight on your upper leg and elbow, begin lifting your lower leg up and down, contracting your abs. 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.