Lie on a mat facing up. Your right leg should start close to your left leg. Place a slider under your right heel. Contract your pelvic floor and core.
Contracting your gluteus, fully separate your right leg from the other while you exhale. Make sure you only move your right leg. Return to the starting postion with a smooth movement. Repeat the movement for the specified amount of repetitions and then switch sides and repeat with the other leg.TIPS: Make sure you don't move any other part of your body, paying special attention to your abdominal muscles. Focus on slow and controlled movement