Hold on to the bar firmly, bend your knees slowly and keep your head tilted forward. Lift your feet from the ground and maintain that position for a few moments.
Hold on to the bar firmly, bend your knees slowly keeping your heels together, letting your body weight rest on the tips of your feet. Throw your body forward as far as possible, with your head backwards, arching your back.
Hold the bar with alternated hands, one directed towards you, the other to the back of you. Bend your knees and let your arms stretch totally. Lift your knees slowly, keeping your legs together.
Hold the bar with the palm of your hand facing you and your elbows bent forward. Keep your feet still, with the heels together on the ground. Swivel your hips slowly to the right and to the left.
Hold the bar firmly, put your feet together, place your hands behind your head and rise and lay down slowly.