Lie down on the side on a gym mat. One arm is resting on the carpet and the other arm along the body. The top leg rests on the leg below. Now take off the body of the carpet up way to form a straight line between the bust, buttocks and knees.
As soon as your position is stable, raise your top leg 20 to 30 cm and back down it, slowly and keeping pace. Repeat 10 to 12 times the movement as well as the arm and foot must support the entire body. Return slowly to the starting position, rest a while. Switch sides and repeat the exercise.
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