Begin in a crouched position with feet that are as broad as the pelvis. Pull the abdominals in and bow the legs as if attempting to recline in a chair.
Begin in the squatting position. As you press down through the heels to stand up, bring your left knee toward your torso by bringing it upward.
Twist your torso to the left to engage your core and to strengthen your right leg's balance. Ten repetitions, then alternate sides.
Your feet should be as wide as your shoulders. Then, take a half lunge by stepping the right foot forward and bending the right knee midway.
Pull your abdomen in toward your spine and raise your erect left leg behind you to strengthen your glutes.
As you descend to your hands and knees, position your shoulders above your wrists and your knees below your hips.
Place your hands behind your back as you sit on your bottom on the ground. Turn the fingertips so that they face the butt, and raise the butt off the mat.
From the hands and knees position, move the knees back to curl the heels under and raise into the plank position.
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