4.Grasshopper (for rump and hips)
- Lie on your stomach with your jaw on the floor. Put your arms at your sides and make clench hands. Extend your legs and feet as much as you can.
- Taking in, gradually raise your legs each one in turn, and afterward bring down them again while breathing out.
- Lie on your back with your legs twisted at the knees and squeezed to your trunk.
- Gradually extend your legs up while propping your lower back on your arms. Keep up this position for 30-60 seconds..
Source : brightside