Kicking back and one leg
Objective: buttocks and lower back
Proven yourself on your hands and knees - knees under hips and hands under the shoulders. Bend your right leg 90 degrees, and lift your knee as much as possible by clicking on the buttocks. Lowering yourself to the start position and repeat it 8 to 10 times for each leg.

Tips:
• Keep your neck stretched out and your shoulders back.
• Do not arching your back while lifting your leg.
• For more of a challenge, lift yourself while keeping your leg outstretched.

Objective: legs and buttocks
Stand on your feet together, took a step forward Bassaqk right. Bend your knees slowly until both knees almost at right angles. Should not flatten your right knee in front of your toes, and should not be on your left knee to touch the floor. Click back to the starting position. Repeat this 8-10 times before switching legs.

Tips:
• Keep your back straight and look forward.
• Do not let the front of the Rkptbek unfold in front of your toes.
• Keep your stomach muscles during exercise Mnaqbdh.

This message has been edited. Last edited by: Bruce,