Single Leg Deadlift and Back Leg Lift
Move back with your leg, and carry a dumbbell on the same side. Ensure you keep all your weight on the front leg with a slightly bent knee. Your abs should be flexed and your torso [2] neutral. Then hinge forward at your waist. Raise your back leg and square. Take your leg back down and take your torso up. Ensure your front door is connected to the foot in the heel, little toe, and big toe. To remain balanced, you must keep a triangular connection with the floor.
Squat and Overhead Press Twist
Start with holding a dumbbell in your hands and close to your chest. Move into a squat position. Flex your ankles, knees, and hips while moving into the squat. Your upper body will tilt over your legs. The spine will stay neutral while the torso tilts and balances over the thighs. Take your legs back to a standing position. Use your arms to press your hands overhead and twist your torso so that you can turn to one side. Repeat this process on the other side.