- Lie on your back. Bend your knees so your feet are flat on the floor with heels under knees
- Push through your heels into the ground, lifting your hips up to the point where there is a straight line from your chest to your knees. Squeeze your bum at the top of the movement
- Maintain the top position and extend one leg at the time.
- Lie down with your knees bent and your feet flat on the floor.
- Push your hips up so that your butt is elevated and your back straight.
- Tense your glutes and raise your hips towards the ceiling.
- Once you are at the highest point you can manage, hold the position for a few seconds, and raise one leg off the ground.
- Lower slowly to the start position.
- Stand with your feet shoulder-width apart.
- Step forward with your right foot and bend both knees to lower your body until your right thigh is parallel to the ground.
- Push off your right foot to return to the starting position. Then switch legs.
- Take a step forward shifting your weight onto the front leg.
- Bend the knee of the front leg so the knee of the back leg comes close to the ground.
- Stand up and go into lunging with the opposite leg.
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