And it’s an effective way to strengthen every muscle in your body and develop overall balance.

Stand with your feet in a shoulder width stance pointing forward with your arms naturally at your sides. Keep your hips parallel to your front leg. Breathing evenly and slowly, and using your gluteus muscles to push through the back leg, raise your upper body as if you were about to sit on a hard bench. Continue raising and lowering your whole body, exhaling as you extend and inhaling as you lower. Practicing this exercise in slow motion can help you find your comfort zone and improve your range of motion as you practice.

How to practice stand with your feet in line with your shoulders and arms pointing forward naturally. Practice lifting your body by inhaling as you push the back leg backward. Bring your weight back to a comfortable standing posture and lower your body by exhaling. Then switch your stance and push through the front foot to lift and lower the body as before. Keep this moving for 30 seconds.

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Do this movement for the length of 30 seconds, and gradually build up to the time specified by your instructor. The benefits of this exercise include increasing your mobility, balance, coordination, strength, flexibility, and your ability to get out of a squat position. I recommend alternating this movement with the jumping rope to also work on the cardio side of your fitness to help you achieve your fitness goals faster!