Description:

1.Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and hands - behind your head. Contract your core muscle with hands, gently holding your head. Now left the right leg first and put it on the ground. Then lift the opposite leg. Keep lifting your legs one by one. 2.Start from a high-plank position with your hands on the mat and your legs extended. Kick your left leg up and to the chest. While lowerring it back on the mat, lift your hips and sueeze your gluteus. Repeat the same action beginning with the right leg. 3.Lay back on a mat with your knees bent and your feet and back flat on the mat. Lift your torso in slow and smooth manner and sit up. Repeat the exercise until the set is complete. 4.Lay back on a mat with your shoulders on the mat, your knees bent, feet on the chair, and your palms on the mat. Start moving your gluteus up and down in a smooth and slow tempo. 5.Stand straight with your feet shoulder-width apart. Lift your right leg when extending your left arm to touch your feet by your palm. Repeat with the opposite leg and arm.

Muscle groups:

Gluteus, Arms, Legs, Abs, Core, Quads

Equipment:

Yoga Mat