Start on all fours. Without bending your lower back, lift your right leg and stretch it backwards, supporting your body with your left leg and hands. Tighten your glute muscles, then slowly return to the starting position. Perform 16 repetitions on each side.
5. Leg Strikes
Start from the same position as in the previous exercise, this time you will have to keep your right leg straight and lift it upwards, as if you wanted to kick it with your heel. Slowly descend to the starting position and repeat without touching the floor. Perform 16 repetitions for each leg.
6. Leg Lift and Rotation
Start on all fours, lift your right leg and bring it to the opposite side, making a rotating movement as in the video. Slowly return to the starting position and repeat. Perform 16 repetitions for each leg.
7. Lateral leg stretch
Start on all fours, this time you will have to lift your leg to the side, rotating it and bringing it upwards. Perform 16 repetitions for each leg.
8. Crab Walk
Sit on the floor, with your legs bent, hands behind your hips, and fingers pointing forward. Lift your hips while contracting your glute and abdomen muscles. From this position, begin to walk backwards. Move your right hand, then your right foot, and then your left side. Walk like this for 30 to 60 seconds. After a few meters you can also walk forward, keeping the pace
