Squat/Cross-kick

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Stand erect with the feet about shoulder-width apart, feet pointed straight ahead or slightly toed-out, and the arms spread wide apart. Keeping the head up, the chest lifted, and the abdominal muscles tight, squat until thighs are parallel to the floor.

Pause briefly, then stand upright by pressing heels into the floor and keeping the glutes (the rump muscles) tight. As you stand up, perform a "can-can" kick with one leg, crossing the leg in front of you to touch the opposite hand. After the kick, land the foot in the same place and squat again; on rising, kick with the other leg.