Strengthening the torso and gluteal muscles
(1) Starting position
(2) Stretch your leg backwards until it forms a line with the back
(1) Get down on all fours on an exercise mat; your hands should be under your shoulders, your fingers pointing forward and your eyes fixed on the ground. Make sure that your back is straight, not "sagging” in the middle. (2) Flex your stomach and gluteal muscles while stretching one leg to the rear until it is in line with your back. Maintain the tension in your torso and count to 30. Then bend your leg again and return it to floor before extending the other leg backwards. Maintain tension and count to 30.
Sets: 5 x 30 seconds
Strengthening the gluteal muscles
Strengthening the torso muscles