Ground Lever

Sit on the ground, feet flat on the floor, with your calves at a 90 degree angle with your thighs. Support yourself with your arms by placing them behind you, palms facing up. Lift your butt a few centimetres off the ground and maintain this position throughout the duration of the exercise. Unbend your right leg and point it upwards. Then, lower your leg almost to the ground while keeping it straight, but without letting it touch down. Slowly raise your leg up again. Bend your leg at the knee and return to the start position. Perform the same movement with your left leg. Repeat this sequence twice by alternating between the left and right legs, counting 10 repetitions for each leg.