It begins with an overhead squat which exercises the core, upper back and legs. It involves standing with feet apart and raising arms above the shoulder, then squatting as far as possible while keeping the knees behind the level of the toes. 10 to 15 repetitions make up a round. Superman extensions are also designed to strengthen the core, lower back and buttock muscles. Lying on the floor with arms outstretched, you raise arms, legs and torso off the floor and hold the position while bringing arms forward. This exercise is also repeated 10 to 15 times in a round. Scissor lunges exercise the lower body and are good for developing strength and firmness. With feet apart, the left leg is brought forward until the right knee touches the ground. An explosive jump with a criss-cross movement reverses the position, with right foot now forward and left knee close to the ground. Just 3 or 4 repetitions of this will do.
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