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Description:
1. Stand with your knees and hands on the ground (or you may use a step or a bench). Keeping your arms straight, lift your right leg up, then put it down and repeat with the left leg. 2. Lay back with your shoulders on the floor, your legs bent at knees, feet flat on the surface, and your palms on the mat. Extend one leg, lift it up, and start moving your gluteus up and down in a smooth and slow tempo. Then lift the other leg and continue moving your gluteus. 3. Stand with your feet shoulder wide and knees slightly bent. Bend your knees and squat down engaging gluteus, quads, and hamstrings to push the body up and off the floor. 4. Stand with your back against a wall with your feet shoulder-width and hip and knee is about a 90-degree angle. Try to stay in this position for 30 seconds and more (if you feel that you can do it). 5. Stand straight having a tall posture. Your feet should be shoulder-width apart. From this position come up on your calves and lower them. All you need to do in this exercise is contract your calves and slowly lower them down.
Muscle groups:
Gluteus, Calves, Shoulders, Quads, Lower Back, Hamstrings, Biceps
