- Lay on your back. Extend your straight arms above the chest and raise your bent knees till they are over your hips.
- Lower limbs of the same side towards the ground. You can feel the ground but do not rest on or tap off of the ground.
- Maintain a flat lower back throughout the movement (lower back should be in contact with the ground).
- Begin by standing with your feet hip-width apart and holding a kettlebell at one side of your body, with your palms facing your thighs.
- Keeping your core engaged and your back straight, bend at the hips and knees to lower the kettlebell down towards the ground.
- As the kettlebell reaches the ground, use your legs and glutes to push through your heels and extend your hips and knees to raise your body back to the starting position.
- Repeat the movement for the desired number of reps, then switch sides and repeat the exercise with the kettlebell on the opposite side of your body.
- Start from the standing position with an upright posture.
- Cross your right leg over the left and raise your right arm over your head.
- Lean towards your left and reach with your right arm as far to the left as possible.
- Repeat on the opposite side by crossing the left leg over the right.
- You can do the same exercise against a wall or by holding onto a pull-up bar.
- Start from a seated position with an upright posture.
- Cross your right leg over the left and raise your right arm over your head.
- Lean towards your left and reach with your right arm as far to the left as possible.
- Repeat on the opposite side by crossing the left leg over the right.
- You can do the same exercise against a wall or by holding onto a pull-up bar.
