Muscles trained: Lower back, abdominals, glutes, hamstrings.
 
1. Lie down on your back with your feet around 30/40 centimeters away from your hips, keep your feet flat on the floor about 30/40 centimeters away from each other, place your hands beside your body, palms face down and lift your right leg up.
2. Breathing out, contract the abdominals and tilt the pelvis up, keeping spine in contact with the floor. With your pelvis at the highest point, raise your back slowly. When your hips are in one line with your knees and shoulders, stop for 2 seconds. Breathing out, lower your back down, tilt your pelvis down and place your foot flat on the floor beside the other one. When your pelvis is on the floor, relax all your muscles, swap your legs and repeat the exercise.
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