This movement can only 1-2 times a week. First, before starting the first exercise again and make 5 (5 right leg and left leg, including 5 each repetition should take 10 seconds). Repeat 3-4 times for both sets of legs. Spend further exercise your wrist band to work on the level or Pilates tire can act in this way.
Side Leg Lift
Put it on your head or on your left side and your left arm, hold your right hand in front of your chest. Your legs should be straight and your left foot should stand on the right foot. Your body completely as you can handle right leg so that it is hard to remove from the waist up, stop for a while in the air and then lower back to the starting position.
Your knees or on your left side so that it is tilted at 45 degrees. Keep the heel of your right leg over your left leg to be united. Your right foot to remain in place, lift the right leg without opening your range. Stop your legs in the air for a while and then lower back to the starting position.
Lie on your back place, where you get your knees slightly bent, feet. Squeeze your buttocks and lift your hips leveraging your heels and your legs, your stomach and your chest to give a straight line. Your hips in the air for a while stops in this position and back to the starting position.
Get push-up position, your legs, your back and neck to get a straight line. Squeezing your abdominal muscles and keeping your arms straight, pull it toward your chest as Step your right foot as if climbing a mountain and step your legs back to your throwing left foot. Where you are so you can be like climbing history.