Lying on your back with both knees bent, lift your hips into a bridge position. From this position kick one leg straight, followed by the opposite leg and then lower your hips back to the table as shown.
Lying on your side, bend both knees. From this position lift your body up onto your elbow in a plank position as shown. While maintaining a plank position, lift your top knee off your bottom knee while keeping your ankles together.