Exercise 1. Squat on one leg Stand up straight, feet on the width of the pelvic bones. Suck in your stomach and strength of the muscles of the lower press pull up your left knee to the waist. Do 15 squats on the right leg, then stop, change legs and do the repeat with the right foot. It is very important to pull the knee to the waist by the power of the press, this little scrotes in the waist and give the pelvis a little forward.
Exercise 2. The pendulum Stand straight, hands on waist or upper thighs. Suck in your stomach and a little stretch the lower ribs to the pelvic bones. On this state of "easy to twist" move the body weight on the right leg and the left pull to the side. Jump, switch legs so that they move in the same plane parallel to the wall. Keep moving for 2 minutes.
