Description:

1.Standing on your right foot, lift your left leg out and hold it straight in front of your torso. Push your hips back and lower in a squat position. 2.Lie back on a mat with your legs liftted perpendecular to the ground. With your lower spine resting flat on the mat, contract your abs and curl your upper body lifting your shoulder blades. 3.Facing away from the wall, make a squat keeping your hands shoulder-width apart. Walk your legs up the wall until they are higher than in a standart plank. Hold this position. 4.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. Extend one leg up, and repeat the movement. Then put your right feet on the left feet and continue moving your gluteus up and down.