3 sets - 10 reps
45 seconds break between sets
While standing straight, keep your feet shoulder- width apart. Lower your body in the squat position trying to go as below as you can. Stand up and bring your foot behind and sideways. Sit in the squat position and then repeat the exercise using the other foot.
This will be called a repetition (1 rep). We will do a total of 10 repetitions. Rest for 45 seconds and repeat the exercise 2 more times.
3 sets - 20 reps (10 one side, 10 the other)
45 seconds break between sets
With your legs shoulder-width apart, sit in a squat position. Move sideways in small steps. 10 steps on one side, 10 on the other. Rest for 45 second then repeat it two more times.
3 sets - 24 reps (12 each leg)
45 seconds break between sets
Spread your feet as wide as possible, with body bent forward. Sit on one foot then on the other. The feet should not be moving from the ground.
3 sets -12 reps
45 seconds break between sets
With hands and knees resting on the ground, bend your knee and then raise it up sideways. Stretch your knee backwards. This is called a rep. We contract the buttocks as much as possible, while trying not to move the waist and upper body. We do it 12 times with each foot. Rest for 45 seconds then repeat the exercise two more times.
4 sets - 15 reps
45 seconds break between sets
Lying on the supine position, keep your legs bent and try to raise your buttocks as high as possible. Once the buttocks are up, we stay like that for a second and contract them as much as possible. The movement should be slow and controlled, as in the video.
3 sets - 24 resp (12 with one foot, 12 with the other)
45 seconds break between sets
While u’re lying on the floor, keep your leg up. Raise your glutes but keep your waist in a non-moving position. The moment we go up, try to contract the buttocks as much as possible.