Lie flat on your stomach with feet together, arms extended outward to form a T, palms facing down, and forehead on the ground (top).

Squeeze your right glute, bend your right knee, and lift your right leg as high as you can (center).

Twist your hips and reach your right foot over to touch the ground on the outside of your left leg (bottom). Try to keep your arms and chest on the floor. Reverse the movement to come to the starting position, then repeat with the left leg for one rep.

Targets: Lower-back muscles, plue abdominals, hamstrings, and glutes.