The focus of this exercise is again-physique integration into the bottom. 4. Focus in your breath. As you return to the starting place, deal with the power of urgent upright from your gluteals and the vitality of dragging your heels behind you to engage your hamstrings. You'll notice that the motion of urgent down with the again-body will naturally create a deeper engagement of the abdominal muscles. Concentrate to hugging your interior shins towards each other while urgent your internal thighs away from each other at the identical time throughout the bending and lengthening. 6. Bend your knees