Repeat this Movement 5 Times
Beginner Penguin Waddle
Lay on the ground on your back with your knees bent at about a 60-degree angle with your feet flat on the ground. Slightly lift you shoulders off the ground and flex your abs. Then touch your right heel with your right hand. Then go back to the middle and switch and touch your left heel with your left hand. Repeat this movement 5 times (10 total but 5 each side).
Intermediate Penguin Waddle
Same movement as beginner version but after 3 on each side, you are going to do a sit up. So you will touch your right heel with your right hand then touch your left heel with your left hand 3 times. Then go back to the middle and lift your back off the ground and bring your chest to your knees and then slowly lower back down. Repeat this movement 3 times.
Advanced Penguin Waddle
Same movement as beginner version but after 3 on each side, do a leg raise. Touch your right heel with your right hand then touch your left heel with your left hand 3 times. Then lay flat on the ground with your legs straight and raise your legs up and then lower them to the ground until they are just 1-2 inches above the ground, then raise them back up. After the leg raise, bend your knees and put your feet back flat on the ground. Repeat the movement 3 times.
