Standing Kick backs 

Muscle Worked

Upper and middle abdominal

Instructions

• Stand facing a wall, with hands in front of you, leaning on the wall or a chair.
• Your feet should be far enough back so that you are leaning slightly forward.
• All your weight should be shifted on your left leg.
• Move your right leg as far back as you can, concentrating and feeling the contraction in your buttocks. Your knee should be slightly bent.
• Don't arch your back or overextend yourself.
• Hold your leg at this highest point for a brief second while flexing your buttocks.
• Slowly lower to the starting position. Repeat with the same leg until you have accomplished the desired number of repetitions.
• Switch legs and complete the set.

Don'ts 

• Don'ts swing your leg back in an attempt to gain momentum and accomplish the exercise.
• Don't just let your leg fall down to the starting position. Slowly lower your leg while resisting the force of gravity.
• Don't let your body do any sort of twisting motion. Make sure your torso remains still while lifting your leg.