Description:

1. Lie face down on the mat. Rest your elbows on the floor and lift your feet to an elevated position (like an armchair, chair, or bench). Start lifting each leg up in turn, as high as you can. 2. 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. 3. In a low plank position with your elbows bent and feet hip-width apart start rotating your hips to the right and deeping your body closer to the mat. Return to the starting position and repeat to the left side.

Muscle groups:

Calves, Shoulders, Abs, Core, Quads, Lower Back, Hamstrings

Equipment:

Fitness Mat