Lie on your back with both knees bent and feet together. Spread your knees wide and lift your hips off of the table as shown. With your hips elevated walk your feet out to slowly lower your hips back to the table.
Lie on your side with your knees extended and prop your upper body up on your elbow. From this position lift your hips into a plank position. Maintaining the plank position bring your upper knee towards your chest and then extend your leg back behind your body as shown.