Shoulders and hip flexion on the back

*Lie on your back on a gym mat, arms along the body. Reliance on the palms. The back should be straight. Tighten your buttocks as high as possible, in way to form a straight line from the back, buttocks and thighs.

Get up in turn one foot about 20 cm from the ground. Repeat the movement 10 to 12 times per leg. Return to the starting position, rest a while and repeat the exercise.