STARTING POSITION:
Lie flat on your back with a chair in front of you. Place your heels on the chair. Your feet should be at shoulder width apart and your knees should be around 90º. Place your hands on either side of your hips. Contract your pelvic floor and core Raise your left leg towards the roof.
MOVEMENT:
With your right heel, extend your hips vertically. Hold the position during the required time. Return to the starting position with a smooth movement. Repeat the movement with the other leg.
TIPS: Placing your feet farther or closer to your body, you will perform the exercise using more hamstrigs or gluteus respectively.
