iCan Training

To perform a squat correctly:
1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
2. Push your hips back and bend your knees to lower your body until your thighs are parallel to the ground.
3. Keep your chest up, your back straight, and your knees in line with your toes.
4. Push through your heels to stand up and repeat.

Leg lift:
1. Lie on your back with your arms at your sides and your legs straight.
2. Tighten your abs and lift both legs towards the ceiling, keeping them together and your feet flexed.
3. Lower your legs back down slowly, stopping just before your heels touch the ground, and then lift them up again.
4. Focus on using your abs to lift your legs, and avoid arching your back.

Practice your Forward Lunge:
1. Stand with your feet hip-width apart and your hands on your hips.
2. Step forward with one foot, bending both knees to lower your body towards the ground.
3. Keep your front knee directly above your ankle and your back knee hovering just above the ground.
4. Push through your front heel to stand back up and repeat on the other side.
5. Keep your core engaged and avoid leaning forward.

To perform a crunch correctly:
1. Lie on your back with your knees bent and your feet flat on the ground.
2. Place your hands beside your head (fingers on temples) or cross them over your chest.
3. Tighten your abdominal muscles, lift your head, neck, and shoulders off the ground, and exhale as you crunch.
4. Keep your chin off your chest and avoid pulling on your head with your hands.