At the top, give your glutes an extra squeeze. Want to make it more challenging? The supporting leg that you're balancing on will really feel the work in the glutes. If you feel this move in your lower back, Richey recommends lowering your arms and chest to the floor and just doing the leg movement until you feel ready to add the upper body. To come up, push your thighs into the pad and squeeze your glutes, keeping your back straight the entire time. Repeat the right sequence for reps, then switch legs and do reps.
Starting from a standing position, hinge forward at your hips, and lower your hands to the ground.
Naked Asses Part 3: Bending Over
Perform a pelvic tilt and then raise your hips off the mat to create a straight line with your body, aligning your knees, hips, and shoulders. Lower slowly and repeat. Complete 2 sets of reps on one side and then repeat on the other leg. Lie facedown on the floor or mat. Perform a biceps curl on the downward motion. Do 2 sets of 15 reps.