Lie on your back with your legs straight and your hands behind your head. Keeping equal weight on both glutes, bring your left knee up to 90 degrees at the hip and lift your head straight up toward your knee. Keeping your elbows out to the side, rotate your right elbow toward your left knee and hold for 30 seconds. Switch to the other side. Do three sets on each side.
For the Shake:
Start the same way as above. After you rotate your elbow, flex your right foot, point your heel away from your body, and lift your leg up five inches off the ground. Hold for 10 seconds. If that doesn't burn, raise your foot up and down 10 times in tiny pulses, keeping your abs tight and hips and back straight. Repeat on the other side.