Toning up and improving the silhouette.


3 series of 30 seconds. Rest for 20 seconds between each series.


Breathe out while you raise your leg and breathe in as you resume your initial position.


1) Start in the low-plank position on your elbows. Engage the core to create a straight line from the top of your head to your heels – no sagging of bellies or butts in the air!

2) Bend your lower leg at knee 90 degrees to the thighs.

3) Lift your upper legs few inches off the ground. Extend your foot so that you feel stretch in your thighs.

4) At the full extension, hold for about 1 second. Keeping your foot hovering above the ground, return it towards floor, and take it up again with stretch.

5)This is 1 rep, repeat 15 times and do this on the other leg after one side.

Note: Tense the abs to keep your back straight. Try to keep this movement slow and controlled.